Did have time to do my usual Saturday Tri so it was just a duathalon:
Rode 11.76 mile in 39:51 (17.7)
http://www.mapmyfitness.com/workout/1132103921
Bad news is that the rear shifter broke. Thank god it didn't happen 75 miles early in IMLP!
Ran 3.37 miles in 22:04 (6:32)
Ran the first two miles hard - 12:24 and then backed off the pace to a 7 min pace.
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