Nov 7 recap

20101101 Mon
-PM: run 8.5 miles (1:12) Mast out and back  (915'). legs felt a bit sluggish for 4 - 5 miles then started to loosen up and hit a pretty good groove.

20101102 Tues
AM: run 7.7 miles (1:45) TSF Black mtn loop (1266'). slow and steady no great efforts. legs are still acclimating to the consistency and distance.

20101103 Wed
-AM: run 5.8 miles (0:45) TSF Carmel mtn loop, (577') legs moderately tired, slight discomfort in right achilles. felt stronger as run progressed.
-PM: ride 35.8 miles (2:02) Fiesta island loops, (118') steady efforts, started very slow, and built to stronger pace for the last 30 - 40 minutes.

20101104 Thur
- PM: run 3 miles (0:20) Down H st. (217') legs feel good. good solid effort.
- PM: swim .8 mile (0:21) Coronado oceanside swim. easy just concentrate on form.

20101105 Fri
- AM: run 6.7 miles (0:49) Marshall loop (535'). legs slightly tired, but hit a good pace and held it comfortable.
- AM: ride 4.8 miles (0:22) shake out ride (495').  shake out ride easy effort.

20101106 Sat
- AM: run 6.3 miles (0:49) Henderson loop (600'). solid run, legs feel good, started out a little heavy feeling but found a good flow.

20101107 Sun
- AM: swim 2.4 miles (1:11) Silverman swim.
- AM: ride 112 miles (6:07) Silverman bike (7800').
- PM: run 26.2 miles (4:48) Silverman run (2360').

Total Run
-Miles: 64
-Hours: 10h 28min
-Vertical: 6,470'

Total Bike
-Miles: 152
-Hours: 8h 31min
-Vertical: 8,413'

Total Swim
-Miles: 3.2
-Hours: 1h 32min

Total
-Miles: 220
-Hours: 20h 31min
-Vertical: 14,883'