11.30.09 - Monday

Alastair:

Flying to Memphis

Scott:

5 mile run in about 47 minutes

Paul:

12 miles on the bike

2,200 Meters in the pool (800 warm-up, 200 catch-up stroke, 200 kick, 8x25 @ 20sec, 4x50 @40sec, 2x75 @60, 1x100 @1:22, 50 cool down, 200 catch-up stroke, 200 warm-down)