Swim

• 27m
• 1700.00 yards
• 01m 35s /100 yards

500wu; 500pull; 6x50 pull fast; 400cd.

Bike

• 2h 20m
• 42.00 miles
• 18.00 Mi/hr

15' wu/cd with 4x(20' big gear intervals/5' easy spinning).

Oh...on the trainer. When I was done, I swear it looked like NOLA after Katrina in my living room.

Swim

• 12m
• 1000.00 yards
• 01m 12s /100 yards

Easy swim in the lake, at Amy's parents' in Statesboro

Swim

• 02m 45s
• 200.00 yards
• 01m 22s /100 yards

Little cd swim in the lake.

Bike

• 26m 45s
• 9.40 miles
• 21.08 Mi/hr

15min wu; 5x(4'@LT/2'ez); cd for balance.

31:05 for first half, 26:45 for second (21.1mph)

Intervals:
1: 248 watts
2: 235 watts
3: 256 watts
4; 240 watts
5: 232 watts

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.