Swim

• 35m
• 2000.00 yards
• 01m 45s /100 yards

Quick swim at the pro club
4x500
Pace a bit easier than yesterday. Felt great

Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

Easy spin on rollers

Swim

• 35m
• 2000.00 yards
• 01m 45s /100 yards

Pro club swim
500 swim @ 8:20
500 pull @ 8:45
500 swim @ 8:20
500 pull @ 9:00

Run

• 30m
• 3.75 miles
• 08m /Mi

Treadmill run at goal IM pace (if I am feeling good).

Bike

• 2h 00m
• 30.00 miles
• 15.00 Mi/hr

Rode to our cycling team photo shoot and back. It was fun hanging out with all the teammates

Bike

• 1h 07m
• 22.00 miles
• 19.70 Mi/hr

Ride around Lake Sammamish. This was supposed to be an easy ride, but there was Flying Wheels century going on, so I got too excited about passing folks in their last 10 miles of 100 mile ride. Poor things probably though I too rode 100 miles. Oh well, it was fun! Rode my tri bike with the fast wheels. It felt pretty good after the $100 delux tune-up I just got.

Run

• 54m 40s
• 7.00 miles
• 07m 48s /Mi

Brick. Ran around Marymoor park with a stop over to watch some track racing.

Swim

• 1h 19m
• 4200.00 yards
• 01m 52s /100 yards

8 laps at Lk Sammamish.

Felt stronger than last week. Great to get the last one of these out of the way before the race.