Run

• 27m 40s
• 3.00 miles
• 09m 13s /Mi

Started out slow, did several sprints of :30 to 1 minute, with a 30s walk after each...felt pretty good in my pretty new running shoes. :0)

Swim

• 38m 43s
• 2000.00 yards
• 01m 56s /100 yards

Swim: Speed
60
2000
WU: 300 & 6x50 on 10" rest (ave :47)
MS: 12x100 w/ 20" rest (1:35-1:38 each)
CD: 200

Bike

• 45m
• 13.00 miles
• 17.33 Mi/hr

High cadence spin on stationary at the gym....thighs felt big

Bike

• 2h 00m
• 34.00 miles
• -----

Spun on stationary at the gym due to NASTY wind and cold weather outside...was sweating unimaginable amounts!!

Run

• 15m
• 1.59 miles
• 09m 25s /Mi

Easy treadmill run at the end...left leg felt a little off, but alright nonetheless.

Swim

• 1h 13m 36s
• 4000.00 yards
• 01m 50s /100 yards

WU: 300 (5:12)& 8x50 on 10" rest :47 ave).
MS: All are down on a 1' recovery.
1x each:
1000 70% effort. (16:48)
800 75% effort. (12:36)
600 80% effort. (9:55)
400 85% effort. (6:30)
200 85% effort. (3:08)
100 100% effort. (1:25)
CD: 200 (3:47)

Run

• 45m
• 5.25 miles
• 08m 34s /Mi

Ran outside while Keely was in piano class...was a record high for that day, which was good. Hot enough for me to feel prepared for SOMA weather....almost. Had several walk breaks in there, so felt good overall.

Bike

• 52m 28s
• 14.57 miles
• 16.66 Mi/hr

Rode up Paseo from Louisiana to Tramway, then South for a bit, then trucked it on back....felt really good, so instead of turning right on Wyoming, kept on down Paseo..not a good idea. There is a bump in the road that I hit really hard, and now my tires aren't true....gotta take the bike in tomorrow morning...ugh. So close to the race too!!

Run

• 41m 38s
• 4.73 miles
• 08m 48s /Mi

Swim

• 50m 03s
• 2500.00 yards
• 02m /100 yards

WU: 400 swim
MS:
400 pull
400 w/paddles
300 swim
300 pull
300 w/paddles
6x50 Fast on 60"
CD: 100
**Felt pretty decent on this one....left shoulder hurt for the first 1200 yds or so but loosened up on the first 300 swim.