Run

• 40m
• 4.10 miles
• 09m 45s /Mi

Horrible run this morning. I actually think my legs were encased in cement. :) Was planning on going longer, but my body and mind just were not coming around, so cut is short to 4 miles. Well, I guess I need the recovery week.

I will hit the pool after work.

Swim

• 25m
• 1400.00 yards
• -----

wu: 200 easy
ms: 5x200 (50E, 50B, 50E, 50H)
cd: 200 easy

Hit the wrong button on the watch so the splits were all off. I think it was about 3:30/200, but who knows. However, I felt really good in the pool once I got going. Concentrated on staying streamlined and relaxed.

Swim

• 59m 40s
• 3200.00 yards
• 01m 51s /100 yards

Long swim, 60 minutes continuous. Felt great in the water, just a nice even paced swim. Played w/ my breathing a little, bilateral 10 min, left 10 min, right 10 min. Bilateral is definitely the most efficient for me but was comfortable w/ all the variations.

Bike

• 2h 32m
• 40.00 miles
• 15.79 Mi/hr

Nice ride along normal routes back home. Nice to have a training partner to shoot the breeze w/. Thanx Stacey!! Had 2 Enduro's prior to starting and a gel w/ about 20 oz of H2O. Had 1 bottle of 400 cal cytomax and 1 bottle of 360 cal accelerade and 3 bottles of H2O for the ride. Took a hit of the mixed drink and followed w/ H2O out of my aero bottle. Also drank H2O whenever I felt like it. Took another Enduro about every 30 minutes through the bike. Worked well, no cramping issues.

Run

• 20m 49s
• 2.10 miles
• 09m 55s /Mi

Nice easy transition run after the ride. Nice easy pace, felt great.

Swim

• 25m
• 1450.00 yards
• -----

wu: 200 easy
ms: 12x100 (1:29,1:31,1:31,1:31,1:33,1:33,1:34,1:36,1:35,1:36,1:36,1:35)
cd: 50 easy, kick out of pool to to thunderstorms!!