Bike

• 1h 00m 21s
• 17.98 miles
• 17.88 Mi/hr

Good workout on the trainer in the garage. I noticed it didn't get light out until 6:45 a.m.
Sigh.

Run

• 45m 06s
• 4.69 miles
• 09m 37s /Mi

Perceived effort was high compared to speed. I think this was because I was hungry when I went to bed last night and I didn't eat anything this morning and drank only water during the bike and run. It was sort of an experiment. I guess there is an effect! Still a good effort.

Swim

• 1h 00m
• 2500.00 yards
• 02m 24s /100 yards

300 swim
8 x 75 (kick, drill, build)
300 swim

4 x 50 hard
600 swim, sight for 25 every 75

4 x 100 hard

100 cooldown

Felt good on this swim workout. went really hard on the hard sets.

Swim

• 1h 29m
• -----
• -----

Swam around two islands, then the first island again. Kayak escort!

Bike

• 4h 23m 58s
• 71.95 miles
• 16.35 Mi/hr

Hah! Take THAT, Indian Lake ride. Pace was slow, but there was some wind, lots of navigation and it was H.O.T. hot.

Run

• 1h 30m 01s
• 8.97 miles
• 10m 02s /Mi

Wow. This ironman thing is going to be hard. This run was really really difficult. I was still hot from the bike. I think the weather is going to be a big factor in my race. I did well mentally. And with keeping my HR down.

Bike

• 1h 01m 54s
• 16.25 miles
• 15.75 Mi/hr

Rode with my brother at the lake.

Swim

• 1h 30m
• 3700.00 yards
• 02m 25s /100 yards

300 warm up
200 kick

4 x 300 [100 swim, 100 kick, 100 swim]
--UNWELCOME 15 MINUTE LIFEGUARD BREAK--
600 pull negative split
16 x 25 descend by twos, twice through
4 x 200 (150 swim, 50 kick)
200 pull

Run

• 47m 46s
• 5.00 miles
• 09m 33s /Mi

Should have been an hour. Route got screwed up AND neither of us wanted to be late. Apparently all the satellites were on the other side of Earth today. It never picked me up.
Estimate of distance.

Bike

• 1h 06m 31s
• 15.70 miles
• 14.16 Mi/hr

VERY easy day on Three Creeks. It was a return to the scene of the crash for me. So more therapeutic than anything. It made riding seem fun again. I'm not scared of the path anymore.