Started with a 2 mile warm-up (18:34 @ 9:17 pace). 4 mile tempo at 30:21 with 7:36 pace. 1.2 mile cool down at 8:35 pace.
Swam at the lake in the evening. Water was very choppy and I forgot my wetsuit. That was a good training swim for 0.75 mile in 28 minutes. Rode bikes after swim for 15 miles. Top speed down the big hill was 49.1 mph. Total bike time was 50:55. First half of ride was uphill and against the wind. But the way back was a lot of fun in 19 minutes. | 