Bike

• 1h 15m
• 22.00 miles
• 17.60 Mi/hr

En intervals. MS was Z4 15(5) 12(4) 10(3).

Run

• 20m
• 2.25 miles
• 08m 53s /Mi

brick run. 10' at lrp (9:47) and 10 min at HM pace (8:05). Was a little fast on the second interval but what the heck.

Swim

• 42m
• 2187.23 yards
• 01m 55s /100 yards

4x500M @ 10:25 pace. 30" rest.
Hit them fine. Wish I could swim like that in open water..

Run

• 49m 55s
• 6.20 miles
• 08m 03s /Mi

really pleased with my run given the bike pace. big pickup over last year.

Swim

• 33m 55s
• 1640.42 yards
• 02m 03s /100 yards

ugly ugly race swim. no wetsuit. lots of contact. couldn't get my hr under control. never really found stroke.
The good news is that iw was only 1:55 faster in a pool a couple of weeks ago.

Bike

• 1h 13m 39s
• 25.00 miles
• 20.37 Mi/hr

great flat bike course. This is about all I am good for right now.

Bike

• 1h 00m
• 18.00 miles
• -----

4x10" (2") z3 intervals

Swim

• 12m
• 600.00 yards
• 02m /100 yards

taper week for austin. swam a 9:52 500m! 10 sec pr.

Run

• 36m
• 4.00 miles
• 09m /Mi

1mi wu then 2x1mi repeats. 1mi cd. repeats were 7:35 and 7:45.