7:30 am 2 hour run covered 15 mile for an 8 minute/ mile average.  Run felt good, It was fairly easy.  I know I could have ran harder, but took it at moderate pace.  Kept HR at 153.


300 warm up, 2400 swim, 300 cool down.  Did the main set at moderate pace.  Felt comfortable never pushing, or never tiring.  I felt like I was cruising right along, so I was a bit dissapointed with the time of 34  minutes.  Felt like it should have been faster.  I think I may have over swam possibly.  Anyway I know I can crank that speed up.