Bike

• 28m 30s
• 8.85 miles
• 18.63 Mi/hr

Crazy brick action:
Did 2 of the larger loops, and then fussed around in T1 for 1:15 so I could get my fuel belt out of the fridge, throw on some shorts, change shoes, talk to wife quickly, etc.

Run

• 35m 30s
• 4.55 miles
• 07m 48s /Mi

Mile 1 - 7:25
Mile 2 - 7:41
Mile 3 - 8:16 (it's all up hill from 2.5mi to 3.75mi)
Mile 4 - 8:08
Last .6 - 4:14

No HRM data today, cuz, well, I couldn't find it to wear it.

Immediately followed up the run with mowing the front lawn for 30mins. I earned that subsequent shower.

Bike

• 1h 30m
• 27.50 miles
• 18.33 Mi/hr

Hub ride was good. We had the biggest group ever. FOr the actual group ride portion of this training session, the average was about 19.5mph. slightly slower than normal. but i still feel as though it gets easier every single time. but again, i regret to say that my HR was cranked up quite a bit sometimes. i'll get the stats later.

Run

• 30m 30s
• 3.70 miles
• 08m 14s /Mi

Low-effort run at a moderate HR this morning. meant to do it last night, but had a marathon 3+ hour meeting about coaching volleyball next season.
anyway, i just ran the usual loop around the hood. weather was perfect this morning. i stretched for a few minutes after my cooldown walk.

got the Hub ride planned for tonight.

Swim

• 1h 00m
• 1645.92 meters
• 03m 38s /100 meters

w/u - 200
1x500 @ 8:50
1x100 @ 1:37
1x200 @ 3:30
1x300 @ 5:47 (doesn't seem right)
1x400 @ 7:37
1x100 @ 1:24 (ummm, yeah, that's a PR by about 11 seconds!!!)

c/d - 100

I think it's worth noting again that I shattered my previous best 100m time. I could consistently come in around 1:37. But on this particular sprint, I ripped off a time that I'm ecstatic about. So that should keep me happy the rest of the day.
~B

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.