1 1/2 hours riding with my buddy Blake who I am doing the half ironman with. It was fun to get the bike off the trainer and onto the roads. I was going to do a recovery week week this week but I realized I have early morning training at work all week next week to learn the new electronic health records system so I did another hard week this week and will significantly cut back next week. Week totals 68 minutes swimming, 3 1/2 hours biking, 46 miles running | 