Run

• 49m 01s
• 5.03 miles
• 09m 44s /Mi

From Audobon past gravel pond and back.

Run

• 45m
• -----
• -----

Track workout with Team EMC

Bike

• 2h 00m
• 27.63 miles
• 13.82 Mi/hr

Zone 1-2 for 30, zone 2-3 for 30, and the rest zone 1-2. Not easy to do on High Grade, but fub

Swim #1

• 53m 28s
• 2800.00 yards
• -----

1x500 every 5th length sculling drill
1x200 Fly on Back Kick
1x300 With Buoy

18x100
(100 on 1:45, 1:40, 1:35)
(100 2 on 1:45, 2 on 1:40, 2 on 1:35)
(100 3 on 1:45, 3 on 1:40, 3 on 1:35)

HAd to get out to make it to work.

Will do some OW this evening to make up the rest.

Swim #2

• 21m 10s
• 1400.00 yards
• -----

2 Out and backs OW Swim to sandbar

Run

• 2h 23m
• 14.00 miles
• 10m 12s /Mi

First run in the heat.
Up Waterton from the house and then back down to the parking lot.

I ran out of water the last 3 miles down. That ws not good. Stopped at about 2 miles from the finish and splashed lake water on me to control my temperature.

Was starting to really struggle with a mile to go. Thankfully, I ran into my neighbor who saved me and gave me some water.

Swim

• 37m 49s
• 2800.00 yards
• 01m 21s /100 yards