Bike 32 miles in 1:40:00 — Swim 3100 in 50 minutes

I felt like I did not get enough biking in throughout the week so I wanted to get a good one in today. I decided to go to the end of Eagle rd. where it runs into a dirt road. I stayed in the small chain the whole way out and kept the turn-over high with the effort low to moderate. There was a head wind, but the day was awesome fro riding. I reached the half-way point (16 miles) in just under 53 minutes. On the way home I went to the big chain a couple times and went hard 2 or 3 times. Until the last 4 miles I kept the pace moderate to strong. It was a significant negative split and I felt strong with little or no leg burn.

I also wanted to keep my swimming up to speed so I planned a tough workout to keep my stamina up for a few more days before tapering. My legs were a little sore upon warming up. But I believe swimming always helps to recover my legs from bike or run workouts.