Ran my first double digit run yesterday!
WooHoo! ran long enough to chafe!
Swim: 2x200, 8x50/20sec, 2x200
Bike: 5 mile warm up (or 15-18 minutes), 10x1 minute big ring TT effort, 5 mile cool down
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Yesterday: Bike 10 to pool, .5 mile swim incl 5x50m one-arm drills, bike back
Today;
Run: .5mi warm-up, 2mi fartlek, .5 cool down (keeping around 5k-ish ready for the 22nd).
Strength: chest, tri, core
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