Run

• 1h 32m 35s
• 7.10 miles
• 13m 02s /Mi

Hot and humid this am. Run/walk again...this is working out.

Drank 56 oz NUUN, 1 salt pill, and 1 gu gel.

Bike

• 1h 30m 19s
• 23.91 miles
• 15.88 Mi/hr

Rode the troop trail...very hot and humid.

Drank 40 oz NUUN and 1 salt pill.

• Health data: Hours slept: 7

• Health data: Hours slept: 7

Swim

• 53m
• 2300.00 meters
• 02m 18s /100 meters

Slow swim day...just not with it...never got with it either.

450=WU
2x50=Catch-up Drill
2x50=Freestyle
2x50=Finger Tip Drag
2x50=Freestyle
10x100=Freestyle 60' rest
200=Endurance
250=CD

Run

• 1h 05m 50s
• 5.10 miles
• 12m 54s /Mi

Slow run...still not with it...going through the motions.

1 Gu gel and 40 oz NUUN.

• Health data: Hours slept: 7

Bike

• 4h 17m 21s
• 64.73 miles
• 15.09 Mi/hr

Temp between 70-78 with 5-7 mph winds. Really not motivated to do the long ride today...but the wind is going to get stronger for the rest of the week. This route is nothing but hills...should be really prepared for Louisville.

Had a total of 10 gu (about 1 every 20 min), 4 salt pills (1 an hour), 1 pop tart, and 110 oz NUUN. Feel pretty good overall. Need to watch the left foot...think I pushing to hard to the outside.

• Health data: Hours slept: 7

Swim

• 1h 29m 07s
• 3850.00 meters
• 02m 19s /100 meters

450=WU
2x50=Closed Fist
2x50=Freestyle
4x50=Golf 20' rest 3@1:03/25 and 1@1:04/25
6x400=R 3@9:15 and L 3@9:20
2x75=Freestyle
150=Endurance
300=CD

Felt good...tried my tri shirt and shorts for swim. Shirt rubbed a little under the arm...will try again.

Bike

• 53m
• 13.31 miles
• 15.07 Mi/hr

Y on trainer to keep cadence up.

3m@100-103
2M@112-114
1M@114-117 Couldn't get to 120

• Health data: Hours slept: 7