Run

• 58m 31s
• 5.30 miles
• -----

3 x 15/1, with .25 warm up and warm down walks

http://app.strava.com/runs/12023710

Bike

• 2h 12m 51s
• 31.80 miles
• 14.36 Mi/hr

Shorter bike then planned, just didn't have it in me mentally or physically today.

http://app.strava.com/rides/11952507

Run

• 54m 30s
• 5.10 miles
• -----

2 x 23min run / 1 min walk. Trail run this morning. Never really felt good on the run.

Small warm up walk and warm down walk.

Bike

• 3h 08m 43s
• 49.20 miles
• 15.64 Mi/hr

http://app.strava.com/rides/11704693

Goal was to work Dreamy draw and squaw peak preserve climbs. Then manage a decent speed the rest of the way through.

Longest ride to date, i felt it went well.

Swim

• 54m 25s
• 3400.00 yards
• -----

17 x 200 r:20

Easy effort.

2:52, 2:55, 2:56, 2:54, 2:52, 2:52, 2:51, 2:51, 2:50, 2:51, 2:54, 2:53, 2:53, 2:51, 2:51, 2:52, 2:52

Run

• 1h 07m 52s
• 6.50 miles
• 09m 38s /Mi

Run was 6 miles, (22 min run/1 min walk) .25 mile warm up and warm down walks.

All in all it didn't feel that bad. Avg pace was 9:38 min miles for the actual run portion of it. Time for the 6 mile run was 57:52