Swim

• 1h 00m
• 2700.00 meters
• 02m 13s /100 meters

W/u - 900 various
M/S - MILE TT - 29:18
c/d - 150 mixed

Run

• 1h 05m
• 8.00 miles
• 08m 07s /Mi

ran along the river in philly. some parts of the trail were paved. some were muddy. FUN!

Swim

• 1h 10m
• 2800.00 meters
• 02m 30s /100 meters

Solid workout this morning. Now I'm off to Philly...weather permitting.

Bike

• 2h 30m
• -----
• -----

up at 3:45am to get my training done this morning. ate a lot, drank a lot, worked hard a lot.
watched:
1x Madagascar
2x sportscenter
1x sunrise earth
1x The Office

Run

• 15m 30s
• 1.88 miles
• 08m 14s /Mi

Brick off the bike. Cc-c-c-cold and sleety this morning. Felt like needles hitting my face. my watch was encased in ice. my jackey got crispy, too. what a hoot! low effort, good pace, i was happy.

Run

• 45m
• 5.74 miles
• 07m 50s /Mi

Brrrr! Very cold today. Probably in the teens or lower. Had a great run, though. The massage I got yesterday has me feeling pretty good going into the last few days of my last build week for the cycle. Sweet!
I only spent about 10 minutes near the upper end of Z2 for this run, and it was still pretty darn fast, for me.

Bike

• 1h 00m
• -----
• -----

easy Z1 spin. tried new Adamo racing saddle.
got a sore.
ouch.
:(