Bike

• 43m
• 12.80 miles
• 17.86 Mi/hr

cruised around a little bit in the afteroon. practiced attacking a couple hills.

i had my transition area set up for when i got back. i hopped off the bike, parked it in the garage in it's usual spot, switched over to running mode, and was hitting the pavement in about 30 seconds.

Swim

• 35m
• 1005.84 meters
• 03m 28s /100 meters

did a quick warmup, but without kickboard or pull bouy. the pool opened late because the dumb lifeguard got there late. at least the pool was available (after being close almost 2 weeks).

w/u - 200
1x500 - 9:04 - went prett easy and kept it "relaxed," which for me means, "just shy of lungs exploding, sort of." i picked up the pace the last 150m, like i plan to do in the race this weekend.
2 x 50 - 41s, 39s
1 x 100 - 1:38
c/d - 200

Sport

• Volleyball
• 45m

played sand volleyball last night. it's never enough though. one match gets me warmed up and ready. then it's all over. ideally, i would play 2 or 3 matches. at least that would make it more worth the drive. oh well, i was lucky to play anyway since i was just subbing in for a team other than my own.

Run

• 40m
• 5.00 miles
• 08m /Mi

run around Mission Bay. oh how easy it would be to train if the weather were always perfect, and there were outstanding parks and running trails a block from the house. naaaahhh!!! that would be TOO easy.

Bike

• 45m
• 12.00 miles
• 16.00 Mi/hr

rode a weird Lemond stationary dealy. it was kinda set up like a tri-bike with aero-bars. lots of adjustability, so i dialed it in, and rode for a while. it just had a big steel disc for resistance. there was a little "brake" on it that adjusted the difficulty level. pretty neat i guess.

Run

• 15m
• 2.00 miles
• 07m 30s /Mi

went for a quick jog after ride. felt really good. don't actually know how far i went.