Run

• 42m
• 4.00 miles
• 10m 30s /Mi

Recovery run with the wife. Starting to get the slow running high cadence thing down so my knees don't hurt. :)

Strength

• 10m

leg lifts

Swim

• 1h 02m
• 2200.00 meters
• -----

150 shark fins
150 free
150 pull
400 easy
4x100 hard
8x50 medium/hard
400 medium
150 cool down

these intervals leave me much more gassed than usual swims. I'm wondering if I should only do them once a week?

Strength

• 15m

15 minutes on the foam rolle and some leg lifts

Strength

• 15m

15 minutes on the foam roller and some sit ups

Swim

• 30m
• -----
• -----

don't know how far. Just did some 50s and 100s working on my stroke

Run

• 30m
• 2.50 miles
• 12m /Mi

brisk walk with the dogs to stay loose

Bike

• 1h 30m
• 20.00 miles
• 13.33 Mi/hr

17 miles 19mph avg
3 extra miles to follow the wife on her run- didn't want to over do it and run again when the wife came home and went. She wanted me to come so she didn't have to run alone in the dark. Gave me a chance to get the MTB out and ride in the grass along the road. Haven't been on the MTB much later in this season. I forgot how much I love this bike! :)

Run

• 30m
• 3.50 miles
• 08m 34s /Mi