Swim

• 40m
• 1800.00 yards
• 02m 13s /100 yards

Swam some laps with Nora while Michael was at soccer. Somewhat complex and limited time. However, I did get in 10 x 50.

Bike #1

• 53m 54s
• 11.05 miles
• 12.30 Mi/hr

Bike to School with my kids (SLOW) and then went on to bike to my office.

Run

• 27m 49s
• 2.95 miles
• 09m 26s /Mi

Regular run at office.

Bike #2

• 46m 16s
• 10.75 miles
• 13.94 Mi/hr

Ride from work to go get my daughter from school for Bike to School Day.

Bike

• 1h 05m 03s
• 17.24 miles
• 15.90 Mi/hr

First time out on tri bike in a couple weeks. Felt good once I got the back brake off the tire. Not a terrible pace, really. Needs improvement, but for being alone, this was not bad.

Run

• 1h 25m 50s
• 8.02 miles
• 10m 42s /Mi

Hot, muggy afternoon and the entire run was trails with VERY tough hills, so I have no problem with the slow average pace. There were some technical parts, too, with muddy trails, branches to go across, etc. This was my long run from last week that I didn't do on the weekend due to camp with the kids. HR data is off, for sure.

Run

• 28m 37s
• 2.56 miles
• 11m 10s /Mi

Regular run form work. Super slow due to afternoon heat, I guess.

Bike #1

• 39m 21s
• 9.72 miles
• 14.82 Mi/hr

Bike to work. Uphill.

Bike #2

• 37m 55s
• 9.96 miles
• 15.76 Mi/hr

Bike commute home.
Getting a little better! The road surface is not great, which is part of the problem. There is a stretch where I get to go 25mph for awhile downhill.