Run

• 1h 04m
• 5.25 miles
• 12m 11s /Mi

Ran Media Hills with Toni and Kim. 3:1 intervals. Thank goodness for that. I thought I was going to die on every hill in the second half.

Swim

• 48m
• 2241.91 yards
• 02m 08s /100 yards

only had time to get the work out on. cool down was only 50! used paddles for first and third sets.

Run

• 1h 00m 06s
• 6.00 miles
• 10m 01s /Mi

Very happy with the time. I was looking to do around 10:15 a mile and we finished much faster. I ran with Michelle Subers. We did an 8:1 interval. My goal is to get to 9:1, at least for the first half of the half marathon, and then go to 8:1 if necessary. The best part is that I did this after boot camp and a 25 mile bike ride yesterday!

Bike

• 1h 39m
• 25.89 miles
• 15.69 Mi/hr

Went up to the SRT with Mo, Rob and Dave. Had a nice Tailwind to take us out to VF but paid for it on the way back. Some nice hard pulls.

Sport

• Boot Camp Conditioning
• -----

8 a.m. class.

Run

• 1h 00m
• 5.50 miles
• 14m 33s /Mi

Ran 3:1 with Kim and Tony. Lots of hills.

Swim

• 45m
• 2187.23 yards
• 02m 03s /100 yards

Banged out
300 wu
MS:
500 - every 4th 25 hard
500 - with paddles, steady
500 - every 4th hard
200 cd
Really fast, really easy.

Bike

• 1h 00m
• -----
• -----

sill on trainer road