Run

• 1h 38m 58s
• 13.27 miles
• 07m 27s /Mi

Mile
1 - 7:37
2 - 7:47
3 - 7:23
4 - 7:14
5 - 7:14
6 - 7:11
7 - 7:36
8 - 7:34
9 - 7:31
10 - 7:29
11 - 7:41
12 - 7:31
13 - 7:25
.27 - 1:46 (6:54 pace)

10k - 46:30
8 mile - 59:55
15k - 1:09:32
GPS said 13.25 miles so thats what i'm going with right now.

I did improve my time by about 10 minutes from last year. I haven't done any training specifically for running. I just did triathlon training all last year. And i did an early HIM this year, so i had some long runs in during the winter.

Swim

• 50m
• 1750.00 yards
• -----

250 WU
4x50 drills
6x200 @ 85% w/45s rest (1:30 pace)
100 CD

Didn't do the full workout. One of the tri members came in and we got to talking about doing a full next year and i ran out of time. No big deal, those 200's kicked my butt anyway.

Bike

• 1h 03m 15s
• 17.00 miles
• 16.13 Mi/hr

Not quite sure on the distance, but man was it windy! I rode a Fuji Team full carbon road bike. It was pretty sweet. I think i'm going to get it.

Run

• 35m 27s
• 4.38 miles
• 08m 05s /Mi

Either i was out of energy (no food) or i'm not used to this temperature. It was only 75 out but it was really muggy. It felt harder than it should have been.

Swim

• 1h 00m
• 2225.00 yards
• -----

400 WU
4x50 drills
6x100 @ 65% w/5s rest
9x75 @ 90% w/45s rest
6x25 @ 95% w/20s rest
200 CD

My right arm hurts a little after this swim. It's all fast stuff!

Sport

• Golf
• 4h 15m

I got to play golf during work! I love getting paid to play!

Run

• 34m 34s
• 4.00 miles
• 08m 38s /Mi

Slow......recovery run. Man i was so sore from saturday. You may ask why because my race was on sunday. Well i was trying out some new bikes and i just took off for 5 minutes going 25-30mph and i think my legs just stretched because my legs hurt so bad the rest of that day. And all day yesterday they ached!! I won't do that again.