Swim

• 48m
• 2100.00 yards
• 02m 17s /100 yards

2 x 200
4 x 25 DPS (down to 16 hand entries per length!!)

300 swim (5:20ish)
4 x 50 (25 drill, 25 build)
200 swim (3:20)
4 x 50 (25 drill, 25 build)
200 swim (3:15!)

100 stroke cooldown

Run

• 46m 51s
• 5.06 miles
• 09m 15s /Mi

This was a good run for me, first thing in the morning. Not usually my best pace pre-dawn with no warmup, but I felt good today.

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.