today was the first day since the race that i did all three disciplines....
biked 9.75miles for 48 minutes at a pace slightly faster than 12 mph
went to the park - did a little run - still covering 2 miles in 28 minutes... i did however run for a good amount of time - OK close to almost 5 or 6 minutes
then did a swim at the gym - thankfully covered the race distance in 5 minutes - but added a few more lengths in there
almost a total 100 minutes in the workout
tomorrow i have been looking at a bike ride that could be close to 15 miles... we shall see how the heat treats me
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