Swim

• 46m
• 3200.00 yards
• 01m 26s /100 yards

1000s; 1000 pull; 20x50 hard on :50; 200cd

Bike

• 30m
• 9.00 miles
• 18.00 Mi/hr

Easy spin to try to loosen my super tight legs up.

Run

• 1h 10m 15s
• 8.00 miles
• 08m 46s /Mi

Est. Distance. 15 min wu/cd with 8 hill repeats in between.

Wow...pretty sore from yesterday.

Bike

• 2h 32m 18s
• 45.78 miles
• 18.04 Mi/hr

Easyish recoveryish ride. I'm kinda getting tired of my bike, frankly.

Bike

• 5h 42m 16s
• 113.10 miles
• 19.83 Mi/hr

That would be a IM distance PR by 30 minutes or so. Wow...what an epic day. Did the top half of the AGS70.3 course, and then down 125 6 miles or so past the other side of SRS, into Allendale. Stops at 40 and 80 miles to refill water bottles (which, by 80 miles, wasn't enough...i was suffering pretty badly). But after I got some fluids in, I felt lots better.

Swim

• 37m
• 2400.00 yards
• 01m 32s /100 yards

WU: 300
MS: 400 constant pace, moderate effort. Rest 1 minute.
4x100 (20") Start easy. Make each 100 faster. Rest 1 minute after last one.
300 constant, moderate pace. Rest 1 minute.
3x100 (20") Start easy. Make each 100 faster.
200 constant, moderate pace. Rest 1 minute.
2x100 (20") Start easy. Make each 100 faster.
CD: 300 easy swim.

Run

• 2h 21m 06s
• 16.00 miles
• 08m 49s /Mi

WU: 20'
MS: 2x30' at HR Zone 2 - mid to high HR Zone 2. Recovery for 5' HR Zone 1 between sets.
Then 2x12 at HR Zone 3 with 5' easy HR Zone 1 in between again.
Then 10' at HR Zone 4
CD: 6' cool down.

All on the upper part of the Greeneway:

3.3 miles in 31:18
3.3 miles in 28:57
2.8 miles in 22:15
3.3 miles in 29:55
3.3 miles in 28:41

First 13.1 in 1:55;55