Rhett

4400 m swim in just under 90 minutes. Then 6 mile run at AP 8:11

Felt pretty good this morning especially since I have been battling a cold for the last 4 days.  Hopefully that will go away quickly.

37 mile bike.  I started kinda lethargically but then finished with a long hard climb faster than I have ever done it.  

3 mile run with 5 x 0.1 m hill sprints.

My cold is still kind of kicking my butt.

I was feeling run down this morning so I slept in and skipped my swim and only did a run.  I did 10 miles which started off feeling really tough, but then improved as it went along.  AP 8:15

I have the slightest twinge in my left calf.  I hope it isn't anything that is going to get worse.

I was really tired when I started my ride this morning and the stiff breeze out of the north didn't help much as I rode into it.  By the end I felt better, but needless to say, it wasn't one of my faster training rides.  46 miles at 16.9 mph with 2300 ft elevation gain.

51 minute open water swim about 2 miles. I'm getting more comfortable with the lake swimming. 
6 mile slow recovery run. 

61 mile nice and easy bike ride to Newport Beach with Blake. We had a lot of fun!