Bike

• 1h 29m 09s
• 31.20 miles
• 21.00 Mi/hr

Early AM ride. Nice morning to be on a bike.

15 min easy w/u
4x7min @80-85% with 3 min easy RI
30 min mod

Swim

• 42m
• 2500.00 yards
• -----

Lunch - McDaniels

w/u: 500

MS:
10x100 on 1:40 (1:25-1:30)
500P
500S

Swim

• 55m
• 3200.00 yards
• -----

OWS in Lake Heritage. Easy swim. About 1.8 miles

Run #1

• 1h 00m 13s
• 8.00 miles
• 07m 31s /Mi

Run/Bike/Run. Bike Sandwich.

1st run was EZ pace. Orphanage/Hoffman Home route.

Bike

• 34m 15s
• 11.80 miles
• 20.67 Mi/hr

EZ/moderate effort bike. Links route.

Run #2

• 27m 45s
• 4.00 miles
• 06m 56s /Mi

A little harder effort.

Bike

• 3h 45m
• 80.00 miles
• 21.43 Mi/hr

Ride at in-laws in Manahawkin,NJ. Road were much flatter that I'm used to but still had some gentle rollers. Wind picked up late in the ride.

Run

• 28m
• 3.25 miles
• -----

Easy T-run with Sue after the bike. Approximate distance.

Swim

• 55m
• 3499.56 yards
• -----

AM - Y

3200 meters

6x500m with 1 min RI
-- 1-4 descend (9:05, 8:45, 8:38, 8:25)
-- 5 pull w/paddles
-- 6 easy

cd: 200

Bike

• 53m 30s
• 17.30 miles
• 19.40 Mi/hr

Easy bike at lunch. Recovery

Run

• 57m 38s
• 7.80 miles
• 07m 23s /Mi

SF route. Trail both ways. Smokin hot out. Just about melted the last 15 minutes or so.

15 min easy w/u
4x5min @80% with 3 min easy
last 10 minutes super slow

Swim

• 35m
• 2000.00 yards
• -----

AM - Y

Short swim

w/u: 400S, 200P, 100K

MS: 10x100 on 10sec RI

cd: 300P

Bike

• 2h 10m
• 43.10 miles
• 19.89 Mi/hr

Ride up Mount Hope and back wtih Jim and Joe. Out via Bullfrog Rd and back through the battlefields. hot and humid.