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  1. FIT
    Planks & crunches 00:13:32

    7 minutes of 2x60 second holds: front, left & right with the 2nd hold including 25 leg lifts on each leg during the front & 30 second star position during each side plank. Followed it up wi... read more

  2. RUN
    great Run from the dark 3 mi 00:25 08:20 pace

    Having ate waaaay more than I should have all weekend, I needed to get out. Daylight was disappearing fast so had to give it hell. Pretty happy with this unofficial PR.

  3. swim
    good Drills@North Y 1500 yd 00:50 58:39 pace

    1500 yards/30 laps of drills: warm-up, fists, single arm w/kickboard focusing on pulling down front, zippers, downhill w/kickboard, build-ups & cool-down