Rhett

Morning bike ride. I got a flat a little past the 8 mile mark so I stopped and fixed it and headed back so I only got in 16.25 miles

After work I did track work, but not very fast. 

2.75 mile warm up

2 x 1 mile (6:20, 6:50) with 800 m recovery

1 mile cool down

Legs felt tired still from the half and it was 96 degrees out.  No pain from my calf though!

8 x 400m swimming.  The first four repeats I restarted every 8 minutes and averaged about 7:30 per 400 m.  Then the last four repeats I restarted every 9 minutes and averaged about 7:45 per 400m.

Total swim 2 miles

The plan right now is to get miles on my legs.  Today I decided I would run for 2 hours taking it easy and see how far that landed me.  It was a bit warm, 73 degrees, for 5 am, but it was a beautiful morning.  My legs were still very tired from my half, but not sore.  I just pushed along at a nice easy pace and ended up running 14.4 miles in 2 hours for an AP of 8:19.  The best news is that my calf didn't bother me.

26.4 mile bike ride along the lake on a beautiful morning.  

Average speed: 18.1mph 

I took the boys camping Friday night for the annual Fathers and Sons camp out.  It was fun, but like usual I didn't get enough sleep.  By the time we got home Saturday it was 101 degrees so I decided to take my run indoor to the gym.

TM 15 miles at 8:00 pace for 2 hours

It was a really good run. My legs felt strong like I could keep going for a long time at that pace.