Road Bike 4:47:00  88.6 mi (18.5 mph)
Good work this morning and wanted to see how the kankle felt on the bike... felt better and better but I didn't plan a ride or route. 1 h20 bottle no pump/spare. PTap had old rides so I had no idea of time/distance(total time was 6:20-ride file split in 2 again). Just rolling. Loving it. Broken ride with work calls but I will take it!
Rolled out to Whole Foods in LB and got some Traumeel, green drink and hopped on a con-call. Felt GOOD.
Kept rolling down south and rolling previous SRM numbers again. Guess I was tired... Stopped at PacWhey for lunch, con-call, lunch again, fruit salad, desert and a cappuccino before another con-call and then rolled easy to Laguna for another quick call finished with a spin down on the Salt Creek boardwalk and then hit some of the DPL cross bike loop. Nothing like going off road with the tri bike to get me pumped to keep riding. Popped into some mod-hard efforts on the climbs but recovery came quick at steady.
Wanted to run off the bike but not yet...couple more days. Got txt from Monique that she was going swimming so I turned it around and spun easy to the pool. Swim time!
Swim (Nova Stroke) 1:00:00  1.36 mi (44:07 / mi)
Challenging swim! Core feeling a bit of DOMS from the wts and stoked about it. I could really feel the right stuff pulling. Mike has been talking about cadence and glide for over 3 months now and it clicked yesterday swimming with that dude in open water. Got to test it today in the pool. 100's on 1'06" at steady effort. Why did I wait so long! Solid quality day.
8x50 reverse IM order 2each
25fl, 50bk, 75br, 100fr(1:06), 100fr(1:06), 75br, 50bk, 25fl
50fl, 100bk/br, 150fr, 200IM, 200IM, 150fr, 100bk/br, 50fl
8x25 free & evens fly sprints