Run #1

• 30m 22s
• 3.10 miles
• 09m 48s /Mi

Run #2

• 29m 42s
• 3.10 miles
• 09m 34s /Mi

Run #3

• 29m 10s
• 3.10 miles
• 09m 24s /Mi

Run #4

• 06m 55s
• 0.81 miles
• 08m 33s /Mi

I was much better prepared for this long run. No fast food, drank 3 glasses of water today, remembered the body glide, and brought gu.

Love those splits and averaged 9:30min/mile overall.

Not sure what I'm going to do when I have to run in the daylight though.

Bike

• 2h 41m 45s
• 43.00 miles
• 15.95 Mi/hr

401 around range 37 to plank/chicken split and back.
Met up with Cecilia again at the gas station and rode to the 5:30 bragg ride. There were enough people this time so I rode ahead with the faster group while she hung back. Met back up at 37 and rode slowly back.

Run

• 26m 25s
• 2.25 miles
• 11m 44s /Mi

Was in a car for the last 14hrs and just wanted to stretch my legs. I walked the last half-mile or so.
Fast food, donuts, and sodas are not conducive to working out.

Swim

• 32m 38s
• 1552.93 yards
• 02m 06s /100 yards

Quick swim with Carol at mott lake before work.

Run

• 26m 07s
• 3.10 miles
• 08m 25s /Mi

Holy crap, the sun was down but it was still a thousand percent humidity. And being attacked by gnats the whole way wasn't fun either. Other than than, great run. Fastest time yet... and really the only reason I ran today. I couldn't finish the week averaging 11min miles :P

Bike

• 2h 11m 30s
• 34.66 miles
• 15.81 Mi/hr

More or less a recovery ride with Cecilia. Range 37 to wayside gas station and back. Started to rain on us about a mile from the cars but felt nice. I'm gonna have to become more familiar with these hills to train for the next race.
Driving back we saw John pushing his bike in the pouring rain so stopped to help. He had two flats and one spare. The rain finally stopped as he was finishing switching out his other tire and he was on his way again.