Bike

• 2h 51m 36s
• 56.30 miles
• 19.70 Mi/hr

Great going out, terrible coming back.

Run

• 1h 37m 07s
• 13.10 miles
• 07m 14s /Mi

Walked the Bluffs, otherwise, held it together pretty well.

Swim

• 36m 31s
• 2100.00 yards
• 01m 31s /100 yards

Felt good - sighting could have been better.

Run

• 30m
• 4.50 miles
• 07m /Mi

Garmin battery is out, trying to work with heart rate only for the race tommorow. woke up feeling stiff and weak, decided to scrap the 4 hour run and rest up for DCHIM.

Swim

• 1h 00m
• 2600.00 yards
• -----

200 wu
200 pull
100 kick
4x50 golf
2x (100, 100, 100, 300)
100 easy
6x50 hard/easy
200 cd

Bike

• 1h 45m
• 37.00 miles
• 19.50 Mi/hr

Out towards the Woods then straight out another 10 miles. Nice roads, definatley do that one again.

Found out that Coach Bessert died while on my ride. Great guy, thoughts and prayers to him and his family.

Run

• 37m
• 5.50 miles
• 06m 28s /Mi

10' wu zone 1
10x30" sub 6'/mile
20 minute zone two (6:45 pace)

• Health data: Sleep: 2 Hours slept: 7

Swim

• 1h 15m
• 3.50 yards
• -----

200 wu
200 pull
100 kick
4x50 golf (75-80)
32x50 easy hard (ave 47 sec)
100 easy
2x300 pull
6x50 hard easy (ave 45)
200 cd

Bike

• 1h 35m
• 31.00 miles
• 19.80 Mi/hr

Wrightstown loop reversed. 15' easy with 4x30" spin ups and 4x6' zone 4-5 with 4 ' easy x 5 then CD.