Run

• 18m 10s
• 3.10 miles
• 05m 51s /Mi

Decided on Friday that my wife and I would run the local YMCA "Connection Run" that goes from one Y to the other. Since 1999, I have done a total of 1 5k. I believe it was in 2003. I didn't know what to expect from myself, so I really didn't set any expectations. That worked out pretty well.
RR:

Swim

• 10m
• 365.76 meters
• 02m 44s /100 meters

got in a little OWS practice out at the lake this weekend. it was easier than last time. i didn't swim enough to call it much of a workout, but it definitely helped add to my comfortability in the OW situation.

Run

• 42m 01s
• 5.00 miles
• 08m 24s /Mi

did about 30sec of walking every 7 minutes or so, just to see what all the rage is about. didn't seem to really affect my overall speed, and it was good for the heartrate. it may be something i implement more of on my longer runs. i can dig it.

Bike

• 1h 03m
• 21.00 miles
• 20.00 Mi/hr

Group ride with the Hub guys. Probably one of my better rides, especially considering the heat factor. i don't have any problem hanging with the group any more. but don't get me wrong, some of those guys could kick my ass easily if they wanted to. but then it wouldn't be a GROUP ride, then would it?
word!

Bike

• 27m
• 7.70 miles
• 17.11 Mi/hr

another short recovery activity. did 2 loops around "the loop" of my neighborhood.