RUN (24hr lakeshore) 30:00 [3] 3.37 mi (8:54 / mi) +178ft 8:29 / mi
shoes: brooks purecadence '12
quick run before swim. 20min warm up, then 10min @ 7mph - 7.7mph. it took a long time to loosen up the legs and they felt great during the last 10min.
SWIM (24hr lakeshore) 55:00 [3] 1.27 mi (43:18 / mi)
felt really slow. started to feel the rhythm after 1000 meters. began with 6x50 kick, then mostly 100's with a mix of a few 200's.