70 days 14 hours 51 minutes 30 seconds.

 I finished the YMCA Ironman Challenge! I did it in 11 days with only on full rest day of no activities. Doing almost 120 miles on the new bike was a great way to break it in and make sure everything was working good! The Swimming was great also I think it might be my new relaxing workout for now. I think that both sports also helped my running by getting me threw the marathon training funks.



Wednesdays run was nice it was a track workout run. Here is was the final times looked like.

Intervals	Pace (min/mi)	Elevation (ft)
0.50 mi (slow)	10:01	2
1.00 mi (fast)	8:39	5
0.25 mi (slow)	10:04	2
0.75 mi (fast)	8:53	-2
0.25 mi (slow)	10:28	-5
0.50 mi (fast)	8:34	-1
10:00 (slow)	9:45	3
0:35 (extra)	9:11	-1

Thursday was cross train or a 30 minute easy run. In the morning I went to the YMCA and did some swimming. I started with a 500 yard warmup of breast stroke then 400 Yards of Ti drills and finished with some more breast stroke and what ever felt good.

Fridays run was some tempo with race pace and some run as fast as you can. Here is the final times and paces.

Intervals	Pace (min/mi)	Elevation (ft)
15:00 (slow)	9:34	8
3:00 (fast)	7:30	3
2:00 (slow)	14:50	-2
3:00 (fast)	7:40	-1
2:00 (slow)	16:22	-0
12:00 (steady)	9:10	0
15:00 (slow)	9:52	-5
0:12 (extra)	14:11	1