Run

• 1h 40m 49s
• 11.57 miles
• 08m 42s /Mi

• Calories out: 4152 From lifestyle:2841, From activities:1312
• Health data: Hours slept: 8

Swim

• 40m
• 1300.00 yards
• 03m 04s /100 yards

wu 300 Tripple zipp/catch
10x100 ebeh
each 100 was between
1:56-2:00. The last one was at 2:07 with :30 seconds rest inbetween

• Calories out: 3191 From lifestyle:2876, From activities:315
• Health data: Hours slept: 8

Bike

• 1h 38m 04s
• 30.17 miles
• 18.46 Mi/hr

Run

• 33m 10s
• 4.16 miles
• 07m 58s /Mi

mile 1 @ 8:00
mile 2 @ 8:00
mile 3 @ 7:55
mile 4 @ 8:00
temperature at finish 92 deg.

• Calories out: 4641 From lifestyle:2830, From activities:1811
• Health data: Hours slept: 8

Swim

• 1h 00m
• 2300.00 yards
• 02m 36s /100 yards

6x50 wu tripple zipp
3x600 ms rpe 3,5,5
200cd bouy/catch
1@ 13:05
2@ 13:00
3@ 13:30

• Health data: Hours slept: 8

Bike

• 3h 15m 18s
• 51.89 miles
• 15.94 Mi/hr

Took it slow for first 20. This will be my race strategy. Nutrition is dialed in.

Run

• 23m 31s
• 3.07 miles
• 07m 40s /Mi

7:30 mile 1. I feel good coming off of bike. It was HOT, HOT, HOT!

• Calories out: 5346 From lifestyle:2756, From activities:2589
• Health data: Hours slept: 8

Bike

• 1h 42m 37s
• 30.17 miles
• 17.64 Mi/hr

• Health data: Hours slept: 8

Run

• 1h 10m
• 4.77 miles
• 14m 40s /Mi

turned into a walk with wife after 1 mile @ 9:45 pace

• Health data: Hours slept: 8