Bike

• 2h 01m 07s
• 30.95 miles
• 15.33 Mi/hr

Sierra College route. It's so much nicer riding outside than on the trainer. >1200ft elevation gain. 2100 calories burned.

Bike

• 45m
• -----
• -----

On the trainer.

Swim

• 30m 43s
• 1312.34 yards
• 02m 20s /100 yards

400m w/u. 200, 100, 100, 50, 50, 50, w/ 20s recoveries. 250 c/d. All but 2 50's during the main set were under 1:00. During w/u and c/d, I worked on form. This was a good workout and had me breathing hard. I thought I had gone longer, but when I looked at my watch, it was only 30 minutes.

There was a young guy in the lane next to me who was racing me (I wasn't racing him) but he had big snorkeling fins on so he always won. I'm always glad to be someone else's entertainment.

Bike

• 45m
• -----
• -----

On the trainer again. Tried to keept the HR closer to the high end of 55%-70% (125-143). One of these days I'll finish hooking up my bike computer and then I'll know cadence and distance.

Bike

• 1h 00m
• -----
• -----

An hour on the trainer to get the blood moving through. HR mostly around 55% (124).