Bike

• 1h 00m
• 18.03 miles
• 18.03 Mi/hr

Beach ride, did a mixture of high cadence and low gear.
I was just finishing up as the sun was coming up, I'll be back tonight to swim as the sun is just setting.

Swim

• 25m
• 2500.00 yards
• -----

Channel swim, the current was moving pretty good so it was an easy swim.

Run

• 1h 00m
• 7.10 miles
• 08m 26s /Mi

Ran at the beach, easy pace.

Swim

• 31m 40s
• 2500.00 yards
• -----

Channel swim, swam part of the B2B 1/2 course. The water was beautifull, the sun was setting as we were finishing up.

Run

• 47m 40s
• 5.60 miles
• 08m 30s /Mi

Ran at the beach, legs a little sore but it was a beautifull night for a run.

Bike

• 3h 30m
• 54.00 miles
• -----

Rode from my house, picked up Steve and we rode the B2B course. Windy, a little rain at first.
Last long ride, yea!!!

Run

• 20m 58s
• 3.10 miles
• -----

Steve's company was putting on a 5k, I told him I would run or volunteer, kinda hoping more for the volunteer part. Anyway it was a small race but I broke 21 and came in 4th overall:)
Went home, watched the Panther's game that we Tivo'd and ate lots o junk food.

Run

• 1h 24m 39s
• 9.07 miles
• 09m 19s /Mi

Woke up at 5:30 to ride, looked outside and did the rain dance:) Went to work, decided to run this afternoon in the rain, it did not look like it was going to get any better.
Last long ride tomorrow!

Swim

• 45m
• 2300.00 yards
• -----

300 wu
5x100 on 1:40
3x300 pull, descending
6x100 on 1:45