Bike

• 40m
• 11.00 miles
• 16.50 Mi/hr

A bit of a headwind coming back, but otherwise a nice easy ride. 625 cal. 61*F.

Swim

• 24m
• 1000.00 meters
• 02m 24s /100 meters

OWS w/ Cool Kids. Took it easy and everything felt smooth and easy. A great last pre-race swim.

• Health data: Hours slept: 8

Run

• 33m
• 3.00 miles
• 11m /Mi

Some incline and some decline up to -2%. Didn't do more than about 5 min in either, but did do about 5 min at about 8:30 mpm. Treadmills at Lifetime felt closer to what I expected based on RPE compared to outside running. (They also have treadmills with decline option and much fancier facilities) "E" shoes.

Run

• 56m 03s
• 5.12 miles
• 10m 57s /Mi

775 cal "F" shoes, 77* F
8:54
8:19
8:43
8:35 (1/3 mile)
15:02 (w/DS#2)
15:14 (w/DS#2)

Swim

• 20m 30s
• 1000.00 meters
• 02m 02s /100 meters

25m indoor pool at Lifetime. Pretty steady brisk pace with a few "fast 50's" thrown in for fun.

• Health data: Hours slept: 8