Rhett

60 minute swim. Felt good to get back in the pool. 
5 mile easy run. Something seemed off in my right lower calf but nothing that hurt. 

24 mile bike.  I mixed up the ride today and went 1 x through Sara Park then up Jamaica and then all the way up Cherry Tree which was a 1000 ft climb over 5 miles and then back home.  I used to think that was a steep climb, but after riding the IM course over the weekend, I realized that is nothing.  

3 mile run with 5 x 160 m hill sprints.  No leg issues today!!!!

Swim:  10 minute warm up, 24 x 100m.  I was able to maintain my 1:45 pace per 100 m all the way through today for the fist time!

5 mile easy run.  Legs felt good.

I don't know about you, but I feel good!!

Today was one of those days where I just felt great both biking and running.  24 mile bike with 1700 feet of climbing and I was 9 minutes faster than I did the same ride 2 days ago.  Then a 5 mile comfortable strong run averaging 7:30 per mile.  Still a little tightness in my left hammy but otherwise my legs felt great.

20 mile bike not pushing too hard. 

20 mile run. Felt great!  8:12 pace. 
 

Gotta be careful and recover now. 

I was doing continuing education today and was bored so I put on my weighted vest and walked on the TM 7 miles while watching it.