Swim

• 39m 19s
• 2000.00 meters
• 01m 58s /100 meters

1 x 2000

felt pretty good, definitely getting faster :)

Run

• 47m 31s
• 5.35 miles
• 08m 52s /Mi

night city run with a friend. fun !

Run

• 37m 54s
• 4.05 miles
• 09m 21s /Mi

still dark when I got home from my run.. booo.

Bike

• 2h 01m 39s
• 28.80 miles
• 14.20 Mi/hr

trainer -- one hour of Spinverals, one episode of 30 Rock, and about 35 min of 2008 Kona (again :))

Run

• 38m 23s
• 4.19 miles
• 09m 09s /Mi

legs still sore

me and two of my IMCOZ training buddies (I'm in the middle) after 4 hours on our trainers (2 spinerval DVDs and one 2-hour movie - He's Just Not That Into You) yay for training buddies !


on tap for today: 5 mi run with a friend after work, then ... more trainer time. yay.

Swim

• 1h 01m 40s
• 3000.00 meters
• 02m 03s /100 meters

wu>
300
3 x 100
200

ms>
3 x 100 on 1:50
200 kick
3 x 100 on 1:50
200 pull
3 x 100 on 1:50
200 easy
16 x 25 FAST

cd>
300 easy

Bike

• 1h 32m 20s
• 21.00 miles
• 13.65 Mi/hr

what else.. trainer.
caught up on most of the Thurs night NBC comedies (Parks and Rec, The Office) and watched Gossip Girl. I wish my life was that interesting.. but then again, none of them are triathletes ;)

Run

• 2h 38m 40s
• 17.25 miles
• 09m 12s /Mi

awesome long run !

had planned on going to the NCR trail but didn't have time for the drive to and from, so I kept it in the city.

wore tights, thin short sleeved tshirt, and light jacket. perfect.

around mile 7 another runner asked me what I was training for.. we started talking and ended up running 6 or so miles together. made the time fly by !

recovering now with my Recoverite and James is drawing me an ice bath.

splits:
mile 1: 9:32
mile 2: 9:57
mile 3: 9:49
mile 4: 9:43
mile 5: 9:23
mile 6: 9:34
mile 7: 9:15
mile 8: 9:18
mile 9: 8:40
mile 10: 8:37
mile 11: 9:00
mile 13: 8:46
mile 13: 8:48
mile 14: 8:59
mile 15: 9:17
mile 16: 9:17
mile 17: 8:32
last .25: 9:04

Bike

• 4h 00m
• 55.30 miles
• 13.83 Mi/hr

TRAINER! 40s and raining here so me and two of my Cozy training g/fs and I hopped on our trainers for 4 hours of fun. We did 2 spinerval DVDs: 1 really hard interval, 1 "scenic" ride, then "He's Just Not that Into You" for the second half. my friend provided a "rest stop" with G2, cut up PB&J sammies, and double stuffed oreos.