Bike

• 59m 04s
• 21.30 miles
• 21.64 Mi/hr

Route was cut short due to construction. Started rough, got better, finished just ok. Jettisoned water bottle at some point during ride.

Run

• 45m 45s
• 6.20 miles
• 07m 22s /Mi

Little slower than optimal but I kept the first three miles dialed way back to avoid my nemesis from last year - quad and calf cramps. Upped mile 4, then mile 5 then opened up the throttle on mile 6. I know I was around 8 minute per mile for 1 and 2 so to have a 7:22 ave wasn't bad.

Swim #1

• 05m
• 250.00 meters
• 02m /100 meters

Swim WU with some pick ups.

Swim #2

• 28m 09s
• 1500.00 meters
• 01m 52s /100 meters

Time included run up from beach

Swim

• 45m
• 2000.00 meters
• -----

WU:
100sw
6x50 (desc.1-3,4-6)
2x100 ironpace

Main Set:
5x100 tempo
500 ironpace
50 ez
3x50 faster than tempo

Cool Down
200sw

Run

• 38m 45s
• 4.84 miles
• 08m /Mi

EZ with some pick ups