Swim

• 25m
• 1600.00 yards
• 01m 33s /100 yards

Open water in Ohio River.
practice swim at IMKY site

Run

• 52m 01s
• 5.50 miles
• 09m 27s /Mi

Hard and hot. Cut it short.

Bike #1

• 56m 54s
• 12.58 miles
• 13.27 Mi/hr

Ugh. My legs were trashed by the time I started the commute home. Headwind, too.

Bike #2

• 56m 12s
• 12.84 miles
• 13.71 Mi/hr

Took it easy today. Also started 10 minutes late, so I had to take the detour.

Run

• 35m 21s
• 3.70 miles
• 09m 33s /Mi

Interval workout. (quarter miles) Did well on the hard, but ended up walking on the rest intervals. My legs hurt.

w/u
1:54
rest 2:17
1:52
rest 2:21
1:59
rest 2:30
2:00
rest 2:37
2:04
rest 3:33
1:59
cooldown

Run

• 2h 27m 58s
• 14.36 miles
• 10m 18s /Mi

I thought I would easily go faster than 10 minute miles. As the run wore on, I felt like I was going fast but I wasn't. Fatigue from my race, maybe. So I realized I was going to have to book to make it home on time, even if I cut it a little short. (Was supposed to be 15 mile run.) Ran hard the last 3 miles, which I always know I should try to do, but never actually do. It may have been my hardest long run ever.