Swim

• 50m
• 1750.00 yards
• -----

250 WU
4x50 drills
6x200 @ 85% w/45s rest (1:30 pace)
100 CD

Didn't do the full workout. One of the tri members came in and we got to talking about doing a full next year and i ran out of time. No big deal, those 200's kicked my butt anyway.

Bike

• 1h 03m 15s
• 17.00 miles
• 16.13 Mi/hr

Not quite sure on the distance, but man was it windy! I rode a Fuji Team full carbon road bike. It was pretty sweet. I think i'm going to get it.

Run

• 35m 27s
• 4.38 miles
• 08m 05s /Mi

Either i was out of energy (no food) or i'm not used to this temperature. It was only 75 out but it was really muggy. It felt harder than it should have been.

Swim

• 1h 00m
• 2225.00 yards
• -----

400 WU
4x50 drills
6x100 @ 65% w/5s rest
9x75 @ 90% w/45s rest
6x25 @ 95% w/20s rest
200 CD

My right arm hurts a little after this swim. It's all fast stuff!

Sport

• Golf
• 4h 15m

Run

• 34m 34s
• 4.00 miles
• 08m 38s /Mi

Slow......recovery run. Man i was so sore from saturday. You may ask why because my race was on sunday. Well i was trying out some new bikes and i just took off for 5 minutes going 25-30mph and i think my legs just stretched because my legs hurt so bad the rest of that day. And all day yesterday they ached!! I won't do that again.

Bike

• 37m 20s
• 12.00 miles
• 19.29 Mi/hr

Pushed pretty good on the way out. Kind of fell into a doze on the way back into the wind. Until someone passed me and i realized i wasn't pushing hard enough. Pretty hilly and a little windy.

Run

• 14m 10s
• 2.00 miles
• 07m 05s /Mi

Pretty decent run, i did start to cramp the last 1/2 mile. I didn't push it to hard because i knew i wasn't going to break an hour. I screwed around in the transitions to long.

Swim

• 07m 24s
• 437.44 yards
• 01m 41s /100 yards

Had a pretty crappy swim. My form went to crap. This was also a pool swim so there was little run out of the pool and extra yardage from swimming the side length of the pool.