Outside run.  Felt great and the weather was perfect!  Ave pace was 7:50/mile.

Pool swim for 30 min followed by a bike ride around the island 3 times and back home. Really nice morning!

Outside run today.  Ave pace was 7:35.  Pushed it a little harder because of the shorter distance.

First ride with a long sleeve shirt.  Welcome fall!

Outside run around the Island.  Really windy day.  Ave pace was 8:25 for the 12.25 mile run. 

Pool swim for 1 hour.  Completed 40 laps, but did a 2 lap warmup and really only had about 45 minutes to swim.  No shoulder pain!

Bike ride followed by a run.  Felt strong on the bike for the 53 miles.  Legs were not tired and I could have gone a lot longer.  Average speed was about 18 mph but I kept the bike in lower gears to help build some leg strength. 

Ran on the TM.  Ave pace was about 8.20.  Did not want to go too hard.  Ran 6.25 miles with a 1% incline.  Felt fine at the speed but I did not eat enough so I was physically tired and needed some nutrition. 

Overall I felt good about the workout and I feel like I am getting more prepared for my upcoming race.