Monday: 30 mile bike; 5 mile run; 0.5 mile swim; strength

1 hour 30 min easy ride. 30 miles. 183w.

Run 50 minutes. 5.58mi. 9:07min/mi. Ankle still bothering me from a couple weeks ago.

Swim 0.5 miles. 16 minutes. Painful. I found a masters swimming class which I can go to: Mon and Wed at 7pm. I'll start this Wed.

Strength (4x15 push; 3x3 pull; abs)