Bike

• 1h 14m 22s
• 22.57 miles
• 18.21 Mi/hr

Windy Windy Windy ride with Nick

Run

• 26m 27s
• 3.10 miles
• 08m 31s /Mi

(8:39)(8:29)(8:28)
Brick run after bike. Windy. Would love to say that I planned each mile to be faster than the last (well I did) but the wind probably has more to do with that than anything.

Swim

• 35m
• 1800.00 yards
• 01m 56s /100 yards

100 free
400 drills (fist, fingertip drag, 1-arm, catchup)
10x 100 on 2'
-- 1st 5 <1:35
-- 2nd 5 <1:37
300 (5:20)

Run

• 1h 11m 31s
• 7.50 miles
• 09m 32s /Mi

(9:33)(9:53)(9:57)(10:28)(9:49)(9:09)(8:32)(4:13-last 1/2 mile)

Good run on EP trail with Pat. Mile 4 includes walking turnaround where I took 1 gel from Pat, expected Strawberry, but got Double Latte. Think the extra caffeine helped. Let the legs go the last 3 miles. Felt good, except for a slight discomfort in left knee. No run tomorrow.

Run

• 29m 40s
• 3.40 miles
• 08m 43s /Mi

(8:49)(8:38)(8:39)
Little jog after work. Tried to concentrate on good form. Added .3 to my normal route to get to 60 T3 points for th eweek.

Bike

• 3h 30m
• 60.00 miles
• 17.10 Mi/hr

chilly, windy ride with Ed.

Bike

• 1h 40m 07s
• 29.91 miles
• 17.92 Mi/hr

Some good work into the wind with Glen.

Run

• 54m 46s
• 6.00 miles
• 09m 07s /Mi

(9:06)(9:36)(9:29)(9:04)(8:38)(8:49)
Good run on the Peoria path.

Swim

• 28m 30s
• 1500.00 yards
• 01m 54s / yards

1500 straight after run hit lap button after each 500 then stop at the end. When I hit stop, the watch flashed off. Dead battery. Nice. swim felt smooth tonight, very smooth. I felt very comfy in the water.