Bike

• 1h 10m 50s
• 19.94 miles
• 16.89 Mi/hr

Lunchtime ride at Quantico. Spent the first 20 minutes warming up at a nice conversational pace, and then picked up the pace just a bit- figure upper Z2 for the remainder.

Bike

• 1h 59m 48s
• 29.97 miles
• 15.01 Mi/hr

Easy post-hangover ride with Chippy and a friend...

Run

• 46m
• 5.30 miles
• 08m 40s /Mi

Another run on the (for the benefit of happycow) National Mall. I ran immediately following the swim. What a freakin gorgeous day!

Swim

• 30m
• 1507.00 yards
• 01m 59s /100 yards

Distance off of the little computer on the endless pool. It's a good tool, but after 30 min or so I'm bored out of my skull.

Strength

• 30m

Pull ups and swiss ball for abs.