Bike

• 3h 04m
• 50.25 miles
• 16.39 Mi/hr

Nice long ride.
Had one full pack of power chews, one gel pack, half a bananna, bottle of water and bottle of water with splash of oj. Could have used more calories and biked harder.

Run

• 59m
• 5.90 miles
• -----

Hour run at Cold Harbor. 45 minutes easy, 5x (1 hard, 1 easy). Did three loops.

Bike

• 40m
• 12.00 miles
• -----

Easy spin on the trainer ahead of short run

Run

• 14m
• 1.50 miles
• 09m 19s /Mi

Quick run straight off the bike

Swim

• 1h 15m
• 2500.00 yards
• -----

550 WU, (150 breath left, 150 right 150 BL, 100 Hyp5), 400K (fly, F, Fly, Free with board), 3x300 pull descending, 5x100, 100WD

Run

• 1h 00m 30s
• 6.54 miles
• 09m 15s /Mi

Nice run at lunch. 10min easy, 5x 1min sprint, 1min easy, 40 min run.