Bike

• 2h 37m 49s
• 56.17 miles
• 21.36 Mi/hr

SC Half bike

Run #1

• 1h 50m
• 13.10 miles
• 08m 24s /Mi

SC Half run

Run #2

• 10m
• 1.20 miles
• 08m 19s /Mi

wu, just to break a sweat.

Swim #1

• 04m
• 300.00 yards
• 01m 19s /100 yards

LIttle wu swim before race.

Swim #2

• 27m 06s
• 2112.00 yards
• 01m 16s /100 yards

SC Half swim

Bike

• 32m 19s
• 9.80 miles
• 18.19 Mi/hr

A few laps around Lake Olmseatd from the house, just to make sure everything's working properly. Also, one fastish lap (2.3 miles in 6:07 (22.6mph)

Swim

• 14m
• 1000.00 yards
• 01m 24s /100 yards

300wu; 300 descend by 100s (3:25); 400ez.

Bike

• 2h 05m 36s
• 37.80 miles
• 18.06 Mi/hr

On the Greeneway, trying to stay out of the win d a bit.

Swim

• 34m
• 2700.00 yards
• 01m 15s /100 yards

300wu; 2112 swim (HIM distance) for time; 300cd

500 splits for 2112:

5:57
5:54
5:50
5:44
1:13 (last 112)

24:40 total. Pretty sure that's a PR. So that's 11:51 for the first 1000, 11:34 for the second. I'll take that. 1:10.2 average/100 overall.

Run

• 1h 01m 46s
• 8.00 miles
• 07m 43s /Mi

Tuesday night run x 2. So, this may very well be my best training run *ever*. Not because of how fast or how long it was...I mean, >7:45 pace for 8 miles is pretty significant. But what was so amazing was how easy it was. Never ever felt hard. and I was always talking. Don't know if a cumulative effect from the IM training or just a measure of the cooler weather, but whatever the cause, it bodes well for Sunday.

Bike

• 2h 00m
• 36.00 miles
• 18.00 Mi/hr

Trainer. Big gear intervals (3x25').

Swim

• 15m
• 1100.00 yards
• 01m 21s /100 yards

400s; 4x50 build; 300 descend by 100s (3:34), 200cd.