Mountainbike 35:00  5.3 mi (6:36 / mi) +400ft 6:10 / mi
warmup in the AM
Trail Run 10:00  1.5 mi (6:40 / mi)
Trail Run 22:43  5.0 km (4:33 / km) +60ft 4:28 / km
Duathlon Run #1, 5k, slower than last time but perfect for better legs on bike leg which i did a lot better than last time...
Mountainbike 1:22:14  15.9 mi (5:10 / mi) +1194ft 4:50 / mi
Bike Leg, 3 laps, passed 9 solo guys and wasnt passed, got into 5th place, lower back was sore and started getting small cramps on last lap...
Trail Run 23:23  5.0 km (4:41 / km) +60ft 4:36 / km
6th place guy was just about 1min behind starting the loop, and came to about 30sec at mile 2, then i put it in overdrive and built it back up to 1min at the end... very happy with result... no way to get 4th, would have to be 4 minutes faster, not feasible at the moment... made the best of what i had