Bike

• 1h 54m 07s
• 36.20 miles
• 19.03 Mi/hr

From the house to the Greeneway, and then a couple of loops.

Swim

• 31m
• 2200.00 yards
• 01m 24s /100 yards

300wu; 500 @IM pace (6:06); 6x200@IM pace w/ 20" rest (2:20-24); 200cd.

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.