Bike

• 1h 18m
• 23.00 miles
• 17.69 Mi/hr

Pre ride of race corse. longer than advertised, a little hilly

Swim

• 14m 42s
• 1000.00 yards
• 01m 28s /100 yards

Swam race course.

Swim

• 18m
• 1150.00 yards
• 01m 34s /100 yards

5x200 on 3:00 (50easy/50build/50easy/50hard--held 2:32s); 150easy

Run

• 30m
• 3.30 miles
• 09m 05s /Mi

Easy run in the blazing heat. 96 degrees when I started.

Bike

• 1h 05m 35s
• 18.50 miles
• 16.92 Mi/hr

MOstly easy ride, but worked hard up Bergen,. New PR of 8:58, and beat all the roadies but 1!

Run

• 30m
• 3.40 miles
• 08m 49s /Mi

Easy 30 minute run on hilly loop. Recovery week begins today!

Swim

• 05m
• 200.00 yards
• 02m 30s /100 yards

Playin' w/ Nola! She swam her first non-stop lap of the 25yd pool today! Yay!

Bike

• 1h 00m 04s
• 18.20 miles
• 18.17 Mi/hr

Easy; tempo last 15 minutes

Run

• 30m
• 3.20 miles
• 09m 22s /Mi

Easy run after bike.

Swim

• 30m 06s
• 2100.00 yards
• 01m 25s /100 yards

Easy lake swim

Bike

• 2h 01m 34s
• 35.40 miles
• 17.47 Mi/hr

Easy bike.

Run

• 30m
• 3.50 miles
• 08m 34s /Mi

Tempo run in the morning; long bike this afternoon