Rhett

90 minute swim.  Time flew by and I still felt good at the end.

6 mile run also felt pretty good.

34 mile windy ride. Not feeling it this morning so instead of doing hill sprints after my ride, I sat in the hot tub for 20 minutes. 

Rest day with some hot tubbing and PT.

70 minute swim- 10 minute warm up and then 24 x 100m repeats.  I was significantly faster today on my 100 m repeats than I have ever been.  I was conciously starting my pull just a little sooner than normal and it mada a huge difference.

3 mile run with 5 x 0.1 mile hill sprints.  My hill sprinting is getting stronger which means my running form and power should be improving.

I started my ride at 3 am. It ended up being one of my best rides. I did 70 miles with 3500 feet elevation gain and averaged 17.9 mph. That's  really good for me. 
Then I transitioned to running. I was trying to keep it easy but was moving right around 8:00 miles for the first 10 miles which was too fast because then the wheels slowly started to come off for the next 6 miles at which point I completely blew up and had to start walking. I called Doone and continued walking until she picked me up right before mile 18. 
Looks like I still have a lot of work to do before the Ironman in 6 weeks.