30 Min Swim, 112 Mile Bike, 5 Mile Run

Met Paul Carriere at the pool at 5am. Had planned on an hour swim but we were both pressed for time post-workout so we cut it short. Swimming under the nearly full moon was pretty cool.

Silver Comet for 112 miles on the bike in the increasing heat. 5:49 final time. Saw Keith, Ashley and others out there. Stung in the head by a nasty bee... throbbed all day... still throbbing now. Pushed hard the last hour and a half.

On run passed a fresh runner and held him off to mile 2.5, stupidly. Heat was intense by then. Got a drink at the 2.6 mi rest stop and then headed back. Was in pain but able to output a reasonable 8:30 pace. Not race ready but that's not a surprise.

Enjoyed the workout with Paul. Out early, back early. Now it's off to Knox's third birthday party and then Paul Kindzia's 40th!