Run

• 1h 57m 30s
• 15.62 miles
• 07m 31s /Mi

Run at parents

25 min easy
4 miles @75% on track(~7:05 pace - 154 HR)
The rest about 65-70%

Bike

• 1h 11m
• 21.40 miles
• 18.08 Mi/hr

Easy bike with Matt.

Bike

• 3h 21m
• 68.50 miles
• 20.45 Mi/hr

Ride at parents. 42 degrees at the start, 60s by the end.

2 x 36 min @75%
3 x 8 min @80-85%

Run

• 51m
• 6.60 miles
• -----

Right after bike. Run up to chopticon. run felt good. bike nutrition worked well.

5 miles @ 7:15 pace
1.6 easy with Sue

Swim

• 55m
• 3390.20 yards
• -----

AM - Y

w/u: 500S
Drills: 4x75 (25K, 25D, 25S)
MS:
15x100 on 1:50 (1-10 mod, 11-15 hard)
500P/PD

c/d: 300

Swim

• 1h 05m
• 4046.37 yards
• -----

AM - Y - Masters

w/u: 300S, 300P, 200D

MS:
10x50 (odds rotation drill, evens swim mod)
100K
5x200 (100 mod, 50 hard, 50 easy)
100K
500P/PD
5x100 on 2:00 hard

c/d: 200

Bike

• 1h 35m 20s
• 32.20 miles
• 20.27 Mi/hr

Manchester/Union Bridge ride at lunch. HR high. Died at the end. Think I need a rest day. Probably dumb not to rest at all after HM this weekend.

Bike

• 1h 09m 45s
• 23.00 miles
• 19.78 Mi/hr

windy ride at lunch. Hilly Manchester/Bachman valley route. First ride on the P3. Still not fully recovered from HM. Position needs some adjusting.

Run

• 52m 40s
• 6.78 miles
• 07m 46s /Mi

Easy PM run. Barlow/Mason Dixon.

Tweaked my hamstring a little. I think I ran too soon after the HM on Saturday. I don't think its a big deal but we'll see what happens over the next few days.

Swim

• 40m
• 2515.31 yards
• -----

AM - Y - Masters

w/u: 5x100S, 200P

MS:
4 x 400 (mixed stroke pyramid)
(25 back, 50 back/free, 75 back free, 100 free, 75 back/breast/free, 50 breast/free, 25 choice)

Bike

• 50m
• -----
• -----

Easy spin in the gym. Legs still very sore.