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!!

Run

• 1h 46m
• 11.11 miles
• 09m 32s /Mi

Nice run, knees were a little sore at the end of the run. After a dip in the ocean, they felt fine. Used Accelerade, drank about 24oz for the whole run, should have had more to drink!!

Bike

• 59m
• 18.10 miles
• 18.41 Mi/hr

Was a little tired when I got going, but settled into a nice rythym. Great pace and HR. Used Cytomax again, 300 cal bottle.

Run

• 33m 34s
• 3.68 miles
• 09m 07s /Mi

Great run, felt completely effortless. What a beautiful place to run!!!

Swim

• 52m
• 2600.00 yards
• -----

Again nice open water swim w/ wetsuit. Felt great, varied from a nice easy pace for 10 minutes, to a harder pace for 10 minutes, etc. Cut swim short by 10 min due to getting stung by a jelly fish on the face, ear and back of the neck. Boy that will wake you up!!!

Swim

• 30m
• 1500.00 yards
• -----

Open water swim in the Ocean!!! Felt great, have I stated that I love wetsuits b4. :) Nice swim, mile chop. My R Shldr was bothering me a little. Need to concentrate on rotation better.

Bike

• 2h 09m
• 40.00 miles
• 18.60 Mi/hr

Nice ride, met a local (Robert) as I was just starting and he showed me a great route. Thanx Robert!!!! Used Cytomax drink (600 cal bottle) and took at "hit" every 10 minutes w/ H2O. Also took an Endurolyte every 30 minutes. Seemed to work well.

Run

• 1h 08m 25s
• 7.70 miles
• 08m 53s /Mi

Two runs today.
R1: 28:25, 3.1 miles, 9:11/mile, HR 145, - A little tired starting out, but got into a good rythym. Tried a Boost Plus w/ about 20 oz H2O for Bfast. Seemed to work well, also took two Endutlytes.

R2: 40:01, 4.6mi, 8:39/mile, HR 156 - 2 Enduro prior to heading out. Felt great, pace was a bit quick, but it was a pancake flat route. Legs began to cramp a little the last 3-4 minutes of the run.