Road bike intervals 1:15:00 [3] 18.25 mi (14.6 mph)
shoes: Tirreno Road bike 22lbs
Intervals, 1 mile at max 1 mile recovery
Swimming intervals 40:00 [3]
Pike Lake, Intervals
Road bike 1:00:00 [3]
shoes: Tirreno Road bike 22lbs
Worked up and over the hills
Running race (NMTC) 35:00 [5] 5.25 mi (6:40 / mi)
ahr:164 shoes: Solomon (grn) Trail shoes
In Superior, 5.25 miles, trails, 10th pl. Avg pace 6:38