Run

• 48m 40s
• 6.50 miles
• -----

AM run in Key West before our flight back. 10x100m strides.

Run

• 1h 01m
• 8.25 miles
• -----

Easy early AM run in Key West. I didn't make it in time to run the 5K but ran along the same course for a while.

Run

• 1h 31m
• 11.50 miles
• -----

run around the perimeter of Key West with Sue. I ran ahead and turned around and came back a few times. The loop is normally closer to 10 miles. Beautiful morning...great run.

Beat meal of the trip. Brunch at Blue Heaven.

Bike

• 2h 02m
• 40.50 miles
• 19.92 Mi/hr

Took a long lunch and went for a ride. Cold, windy and rainy. Even sleeted for a while. I flatted at the 2 mile mark and my CO2 barely worked. Biked with just enough air the whole way. I felt great but fought the elements and mechanical issues the whole way. I only biked because I'm off to Key West for my 10th anniversary...so I'll be off the bike for 5 days.

Swim

• 45m
• 2515.31 yards
• -----

Swim

• 55m
• 3171.48 yards
• -----

AM - Y

2900 meters

w/u: 600

MS:
10x25
8x50 (odds swim, evens pull or paddles)
6x75
4x100 (swim, pull, swim, paddles)
2x200 (swim, pull/paddles)
400 easy

Run

• 46m
• 6.05 miles
• 07m 36s /Mi

Easy run after swimming. Confederate ave.

Bike

• 1h 00m
• 18.30 miles
• -----

6 hill repeats on Rt. 27

3:22
3:07
2:54
3:05 (big gear - seated)
2:56 (big gear)
2:52