Reverse tri order, back to back...

Run
30 Minutes easy running
Time: 27:55
Distance 3.64 miles
Pace: 7:40/mile

T1
1:57

Bike
60 minutes easy alternating every 10 minutes from big ring to medium ring.
Time: 1:00:06
Odo: 421.7 miles
Max: 21.3 mph
Avg: 18.4 mph
Distance: 18.46 miles

I rode 5 min in med ring for warm up, then I switched to big ring for 20 min. I did another 5 min in med ring, 20 min in big ring. Finally I did 5 min in medium ring and finish with 5 min in big ring.

T2
1:53
Time was off because I jumped in the car and went to the pool. It was about 15-20 minutes before entering pool. I watched "The Triplets of Belleville" during my ride. One of the characters was training for the Tour de France.

Swim
30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.
Time: 29:51.65
200m split times: 2:13.10(100m), 3:58.30(200m), 54.30(50m), 4:07.49(200m), 4:12.27(200m), 4:14.75(200m), 4:04.26(200m), 4:08.92(200m), 1:58.26(100m)
Average 200m: 4:07.67
Cool Down: 100m
Distance: 1,550 meters

I swam very well today. I am not sure if it was because I had yesterday off or I had my contacts on and I could see the pool? I also had Nicole swim with me! That was another bonus.

Nutrition
I woke up about 7:30 this morning. I wanted to make sure that I got plenty of sleep. When I woke up, I went straight to the kitchen. I made some eggs for my wife and I. I know I should be eating something different, but I have been doing well with eggs in the morning. I need to change this habit though because I know I will not have access to eggs before my half-ironman race in Florida. I still felt pretty hungry after the eggs. I kept walking back to the kitchen and searching for something to eat. I pull out 3 big chocolate chip mint cookies. My wife caught me and told me not to eat them. I grabbed an orange instead.

I had a GU about 10 minutes before my run. I had another GU about an hour later. I drank almost an entire water bottle full of gatorade and a quarter bottle full of water. I drank about 12 oz of HEED High Energy Electrolyte Drink (mandarin orange flavor) before the swim. I had some trail mix after the swim. I also drank another 4oz of the HEED drink.

I finished todays workout with ab 1:45 min nap. I drank a 16oz Black Cherry "Blox" energy drink as a bonus for such a hard workout.