Did 4 laps around the Island today.  Acutally rode faster than normal and felt good but I did miss out on my long bike ride this weekend so that is why my legs were a little fresher.

It was really hot this morning at 5 AM.  92 degress and it was humid.  I did an easier run to see how the calf would do and tried to not go too hard due to the heat.

AP:  8:30

Did a 40 minute swim after the run.  It is amazing how the arms start to burn about 100 yards in for about 5 minutes and then the burn is gone and swimming becomes much easier.  Overall had a good swim with the snorkel this morning.  The nose plug sure did the job!

Had a 22 mile bike ride this morning.  4 laps around the Island.  I did the first 2 laps at a moderate pace (11:01, 10:58) and the third lap was a recovery lap.  I did the final lap almost as hard as I could right now and did it in 10:21 which was 21.6 mph.  I thought I would be a little faster but I guess I have room for improvement.  I was hoping for a sub 10 island lap.  Overall the legs felt good.

I woke up this morning around 4:45 with very painful cramps in my right calf.  That is just the way I like to start my day.  I went back to sleep thankfully and didn't wake up until 5:20.  I was only able to run 4.25 miles instead of my usual 5.  I didn't have my watch to keep track of pace but I just ran based on how I was feeling.  I am guessing it was around 6 minute miles:).  The calf felt fine but I was a little worried about it because of the cramps I had early this morning.  After the run I went to the lake and did a 40 minute swim.  My arms were a little more tired today but most likely because I have not swam 2 times in a week for a couple weeks. 

Had a nice ride this morning.  Did the first 25 with Rhett and then did 18 on my own.  Rhett is saving his legs for a race tomorrow morning.  It was windy this morning so that made the ride a little tougher, but overall I felt it went well.  Legs felt good.

After the ride I took in lots of liquids and did a 3 mile run.  I felt good on the run but the last mile was really tough because it was uphill into the wind.  I tried not to push too hard on the run because I need to save some legs for a long run tomorrow morning.

Ride:  17.6 MPH

Run:  8:00 min/mile

I had to get a long run in this morning and my awesome wife did a 5k and my little girl had a cross country meet.  That meant I had to get on the road by 4:30 am to finish in time.  Somehow I woke up early enough and did the run.  My legs were really tired from doing a 43 mile ride followed by a 3 mile run on Friday, but I pushed through.  I did the run outside and it was the hardest run I have done for a while.