Swimming 29:10 [2] 1.6 mi (18:14 / mi)
1km, 200 drills, 400 paddles.
Cycling (2-way commute) 2:03:20 [2] 29.0 mi (4:15 / mi)
shoes: Conti GP 3K tire, rear wheel
Running warm up/down 15:45 [2] 2.0 mi (7:52 / mi)
shoes: Polo Sport X-67 (zip)
Running intervals 5:23 [4] 1.0 mi (5:23 / mi)
shoes: Polo Sport X-67 II
Fort Hamilton track. 4x400 (82, 82, 79, 80) vith 200 (~1:00) between.
Running drills 9:45 [3] 1.5 km (6:30 / km)
shoes: Polo Sport X-67 II