Bike

• 5h 10m 43s
• 109.60 miles
• 21.16 Mi/hr

Tried out the Ironman bike course. Did it with Mikey, Erik, Donny and Bo. I drafted most of it so obviously the effort is skewed. Beautiful course, I didn't expect it to be this nice and smooth. No challenging hills at all, so that could be a trap on race day. Not looking at falling for it though.
RPE 7.5
http://connect.garmin.com/activity/76738989

Run

• 20m 01s
• 2.53 miles
• 07m 55s /Mi

Short brick with Mikey.
http://connect.garmin.com/activity/76738947
RPE 8.5

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 6 Overall Workout: 5

• Calories out: 2802 From lifestyle:2802, From activities:0
• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 1 Hours slept: 7

Run

• 40m
• 5.27 miles
• 07m 35s /Mi

Two ladders at lunch, felt alright despite the really poor sleep. RPE 9.
http://connect.garmin.com/activity/76369077

Bike #1

• 14m 04s
• 4.52 miles
• 19.28 Mi/hr

Warm up before intervals. RPE 6.
http://connect.garmin.com/activity/76424917

Bike #2

• 1h 06m 04s
• 22.99 miles
• 20.88 Mi/hr

Three intervals with rests in between and warm down. Felt awesome. RPE 8.5
http://connect.garmin.com/activity/76424910

• Calories out: 4728 From lifestyle:2725, From activities:2003
• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

Run

• 46m 19s
• 6.00 miles
• 07m 43s /Mi

MAF test. It was great, good aerobic numbers. RPE 8.
http://connect.garmin.com/activity/76189151

• Calories out: 3512 From lifestyle:2790, From activities:722
• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 6 Overall Workout: 5

Run

• 41m 24s
• 5.00 miles
• 08m 16s /Mi

Ran on the treadmill at the J, right before my swim. Felt good and I think I'm back in the game. The pace should have been harder for a tempo but I preferred to go slowly until I know that I'm 100% good. RPE 7.
http://connect.garmin.com/activity/76145982

Swim

• 55m 08s
• 3350.00 yards
• 01m 39s /100 yards

WU: 200FS (3:01), 100K (2:25) and 300PB (4:51). MS: 4X400 Descending (6:33, 6:19, 6:10 and 6:12), 50K (1:19), 4X200 every 3:15 (3:06, 3:10, 3:09 and 3:07), 50K (1:30), 2X100 every 3:15 (1:30 and 1:31) and 50K (1:15).

• Calories out: 3938 From lifestyle:2717, From activities:1220
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 7.5 Overall Workout: 4

Bike

• 1h 02m 16s
• 21.41 miles
• 20.63 Mi/hr

Great workout! Did 30 minutes of neuromuscular and 30 more of muscle tension. Nicely executed and good HR numbers. RPE 7.
http://connect.garmin.com/activity/75857139

• Calories out: 3887 From lifestyle:2748, From activities:1139
• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 7 Overall Workout: 5

Run #1

• 05m 19s
• 0.63 miles
• 08m 28s /Mi

HR was way off, had to stop, wet the sensors (spat on it) and restart the Garmin to get a good reading. Or I was having a heart attack and didn't realize it!

Run #2

• 34m 40s
• 4.33 miles
• 08m /Mi

Not a good run, didn't feel like I had it in me. Stopped to make it to the swim on time but I'm not sure I would have wanted to keep going anyway. Vacation will be over next week though!

Swim

• 49m 43s
• 3150.00 yards
• 01m 34s /100 yards

WU: 200FS (3:02), 100K (2:28) and 200PB (3:00). MS: 300M (4:34), 300E (4:50), 4X200 build (3:01, 3:01, 3:00 and 3:00), 50K (1:14), 6X100 every 1:45 (1:25, 1:27, 1:26, 1:26, 1:27 and 1:28), 50K (1:22), 2X50 25E/25H (43” and 43”), 4X100 every 2’ (1:26, 1:28, 1:29 and 1:29) and 50K (1:14).

• Calories out: 3858 From lifestyle:2724, From activities:1133
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 3