Run

• 2h 05m 22s
• 14.60 miles
• 08m 35s /Mi

Greeneway, plus 2-State Loop.

20' Z1, 2x20' upper Z2 w/ 5' easy in between, then 2x12' Z3 and 6' Z4; cool down for the balance.

Swim

• 29m
• 2000.00 yards
• 01m 27s /100 yards

300wu; 10x50 0n :45; 10x100 (25 fast/75 moderate) on 1:30; 200cd.

Bike

• 1h 20m
• 25.50 miles
• 19.13 Mi/hr

Trainer. 20'wu and cd, with 6x(5'tempo/2'easy). Oh...there was sweating.

Run

• 33m
• 4.00 miles
• 08m 15s /Mi

Tuesday night run. Despite how sore I am (mailny from surfing yesterday), I felt pretty good.

Swim

• 07m
• 500.00 yards
• 01m 24s /100 yards

Just a little OWS at Hunting Island. Pretty rough from the onshore wind and swells from Hannah. BUt super fun.

Sport

• Surfing
• 1h 30m

Run

• 1h 46m 37s
• 12.40 miles
• 08m 36s /Mi

From Lake Olmstead, down the canal to the headgates, back and then a little more.

Forgot gels, so I did the run on just water, at mile 1.5, 5 and 8.5. A little drained at the end.

Bike

• 5h 47m 22s
• 105.80 miles
• 18.27 Mi/hr

First 35 with the Andy Jordan's group, out to Aiken (36 miles in 2:10--just about 17mph. Last 70 was a big loop out past Jackson in 3:37--19.5mph).

Finally feeling better after being sick all week.