Bike

• 1h 17m 05s
• 24.60 miles
• 19.15 Mi/hr

Bike back to work. Recovery effort.

Run

• 1h 00m
• 7.50 miles
• -----

Run up to Westminster HS track. Took the trails on the way there. They were destroyed by a bulldozer so it was more like running through the woods, jumping over trees....

8x400 with 200 jog between.

Cut the track part short. Incredibly humid out today. The jog back was really slow. Not a great run at all.

Approximate distance. No watch or HRM

Run

• 1h 30m 37s
• 12.30 miles
• 07m 22s /Mi

Easy AM run. Orphanage/Hoffman Home/Cruise Rd loops

Swim

• 30m
• 1800.00 yards
• -----

Quick lunch swim. Some drills and short sets

Bike

• 1h 58m 10s
• 43.50 miles
• 22.09 Mi/hr

Bike home from work and some random loops close to home. Felt pretty good. Ride was mostly aerobic.

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