Run

• 50m
• 6.78 miles
• 07m 22s /Mi

Easy run after driving back from NJ. Poker night so only 3 hours of sleep.

Bike

• 3h 14m
• 66.70 miles
• 20.63 Mi/hr

Good ride. 2 big loops between Gettysburg, Taneytown and Littlestown. Started off easy and picked up the pace as teh ride continued. Best ride of the year. Weather was perfect.

Swim

• 45m
• 2624.67 yards
• -----

AM - Y

12x200
1-3 w/u
4-9 hard
10-12 EZ/cd

Run

• 40m
• 5.20 miles
• -----

Really easy lunch run. approximate distance.

Bike

• 1h 08m
• 21.20 miles
• 18.71 Mi/hr

Easy bike back to work.

Run

• 53m 49s
• 7.25 miles
• 07m 25s /Mi

Easy run at lunch. Classic SF route and a 1-miler added on.

I had planned on waiting until Friday to try running again but my foot felt good and it was way too nice out. Run felt good. No pain and only noticed the foot problem a couple times. Icing now.

Swim

• 45m
• 2700.00 yards
• -----

McDaniels

w/u: 300S, 300P

MS: 4X(6x50 on 10s RI alt hard/easy, 200P steady) on 45s RI

cd: 100

Bike

• 2h 01m
• 40.80 miles
• 20.23 Mi/hr

First time biking home from work this year. Had a 10-15mph headwind at least 75% of the ride.

Didn't feel so great when I started but felt better after taking in 300 calories in the first hour. Need to remember to eat before those PM rides.

Swim

• 45m
• 2624.67 yards
• -----

AM - Y

w/u: 4x100, 2x200 swim and pull 100K
MS: 500, 400P, 300PD, 200S, 100EZ

Run

• 45m
• 5.50 miles
• -----

Really easy run after swimming. Mostly on track but still really easy. Foot was hurting. Not a good sign at all.

Bike

• 1h 01m 10s
• 21.30 miles
• 20.90 Mi/hr

3 Bachman valley loops

3x10m @FT+ with 3m EZ

Swim

• 50m
• 3000.00 yards
• -----

McDaniels

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

MS: 20x100 on 1:40

cd: 200

The 100s were 1:27-1:30. Not great but OK for a Monday.

Run

• 30m
• 4.00 miles
• -----

EZ