All 3 events back to back today as race prep, but only the swim is higher effort. Use the nutrition and hydration information that you've gathered so far in training and plan for what to take in here. Try to start this session a couple hours after breakfast--just as race prep.

Run
I woke up early because I volunteered to help setup the race. I ate shredded wheat (dry) early before I left. I am pretty sure this will be my breakfast in the morning. I wore my triathlon suit. No problems. I left strait to the pool after the awards and drawings for the race. It took awhile to get in.
RMRR Trophy Series 4 miles - Bear Creek Trail Park
Time: 25:12
Mile 1: 6:09 Mile 2: 6:28 Mile 3: 6:25 Mile 4: 6:10
Pace: 6:18/mile
Distance: 4 miles

Swim
My race schedule said to wear a wetsuit. Not today. There were way too many kids and I was not going to "look strange with confidence". 30 minutes with first 400m at RPE7, settle into RPE 3-4 afterwards. I pretty much reached the goal.
Time: 29:58.99
200m splits: 3:49.88, 4:04.09, 4:24.76, 4:23.17, 4:28.61, 4:30.36, 4:18.12,
Avg 200m: 4:16.99
1000m split time: 21:10.51
Total Distance: 1,400 meters

Bike
2 hours at RPE 3. I always take it too hard. I went along the Cherry Creek Trail today. Way too many people. I had to slow down many times .
Time: 2:05:22
Odo: 687.5 miles
Max: 31.8 mph
Avg: 18.3 mph
Distance: 38.19 miles