Run #1

• 43m 01s
• 4.18 miles
• 10m 17s /Mi

Lap 3

Run #2

• 43m 45s
• 4.53 miles
• 09m 39s /Mi

lap 1

Run #3

• 48m 01s
• 4.73 miles
• 10m 09s /Mi

lap 2

Bike

• 3h 32m 43s
• 66.20 miles
• 18.67 Mi/hr

awesome ride, all the speedy hill climbers showed up, it was a 3 hour hammerfest!!! Awesome

Run

• 38m 19s
• 4.00 miles
• 09m 34s /Mi

wanted to go six, it was jut tooo late, tomorrow group ride comes early

Run

• 37m 12s
• 4.00 miles
• 09m 18s /Mi

easy recovery run, legs actually feel pretty good even after last nights race.

Swim

• 40m
• 1600.00 meters
• -----

warmup
50 back balance
50 free
50 kick

set

2x100 free
2x200 free
2x100 free
50 kick between each interval

warmdown
50 back balance
100 free easy

legs cramped pretty good in warmdown.

Bike #1

• 20m
• 6.00 miles
• 18.00 Mi/hr

warm up

Bike #2

• 55m 23s
• 23.50 miles
• 25.46 Mi/hr

"a" race at Bethel. Well, very very different than the "b" or Cat 4 races. people don't get dropped, groups get dropped, i was in the second group, we busted ass for 10 laps trying to get back to the front group, we got close but never got there.

Bike

• 1h 36m 39s
• 29.80 miles
• 18.50 Mi/hr

typical tuesday ride, i went off the front and really pushed for about 10 mins, at one point i was going down a slight hill pushing the biggest gear and was holding 35mph with traffic, the guy in the truck pulled up to me at the next light and rolled down his window and said "do you know you were riding over the posted speed limit?" I said, well...yes, but so were you, lol. he laughed and drove away.

Run

• 28m 25s
• 3.00 miles
• 09m 28s /Mi

easy night recovery run