RUN (back bay) 1:17:12  8.67 mi (8:54 / mi) +276ft 8:39 / mi
ahr:169 max:178 slept:8.0 shoes: Salomon XA Pro 3D Ultra
the weather was perfect, cloudy and slightly cool. G & I started out from the Y and ran clockwise. i initially planned to run 6 miles but ended up putting in a couple of miles more. legs felt good. i really enjoyed this run.
mile 1 - 9:33 min/mile, 157ahr
mile 2 - 9:27, 161
mile 3 - 9:18, 166
mile 4 - 9:01, 172
mile 5 - 9:02, 174
mile 6 - 8:20, 175
mile 7 - 8:15, 176
mile 8 - 8:21, 177
mile 9 - 8:54, 173 -- .6 mile cool down
SWIM (YMCA - newport) 45:00  1.02 mi (44:06 / mi)
the sun came out for our swim immediately after the run. i down a GU and drank some water while changing. the pool was super crowded, had to wait, and then changed lanes a couple of times. arms felt strong, was pulling with paddles for 5 sets of 100's. then I attempted to put on fins to do longer sets, but got cramp on left calf so i took them off.
CYCLING/SPIN (back bay / irvine path) 1:01:00  14.07 mi (13.8 mph) +100ft
took the old schwinn mountain bike out for a spin on the bike path immediately after swim. i tried but lost sight of G early on. legs were burning by this point. i kept my head down, gears pretty high, and just paddled as fast as i could.