6.5 mph average running on the Bonneville Shoreline trail. It was a nice change from running on the road but felt like it worked my joints harder than a road run. For the swim I had a one mile time trial and came in at 30 minutes for the mile.
I've been sick the first part of this week with a stomach bug and aches and pains and so have skipped the workouts. Today I felt about back to normal and hope to resume training tomorrow.