Bike

• 40m 01s
• 11.49 miles
• 17.23 Mi/hr

Relatively easy ride on the trainer. Trying to flush out my legs from yesterday. Did some light stretching after the ride and used the foam roller. Fell good.

Run

• 56m 28s
• 6.19 miles
• 09m 07s /Mi

Cow Harbor training run with Bobby. It's a tough course but a rewarding experience. I'm especially happy with my time on mile 6 which was 8:41.

I learned more about running form from that one 56 minute run with Bobby than I have in 5 years of running. I now I have a new sense of running form and I know what I need to do to make myself run easier and more efficiently.

Thanks Bobby.

Swim

• 1h 18m 24s
• 4000.00 yards
• 01m 57s /100 yards

4000 yard straight swim.

Long workout goal #2 of 3 done!! I wanted to bike 100 yards in August, did that... and I wanted to swim 4000 straight in September... done. Now I will focus on building to a 20 mile run in late October/ early November.

I'm not gonna lie to myself though and say this was easy. The first 3000 yards flew by and felt relatively effortless, but the last 1000 were all about hanging on.