well no illnesses to report!!!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.
Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)
To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!