Bike

• 4h 31m 52s
• 79.22 miles
• 17.48 Mi/hr

Eventful. I flatted in Moncure today and was the stem broke on my spare tube. Two guys stopped to help me. I'm so thankful!

I flatted about 20 miles from home. I pulled to the side of the road and stopped by a mailbox. I took off the front wheel, removed the tube and used my hand pump to try to find the problem. I could not find it. Oh well, quick inspection of tire (inside and out) and put on spare tube. Since the hand pump was out, I decided to use that despite the fact that I had a CO2 cartridge. I got the tube inflated enough that I wanted to check it and I took off the hand pump. The stem on the new tube broke. Uh oh! It had a valve extender do-dad on it and that is what came off. I put it back on but the stem still seemed kinda wonky. Good enough to get home? Hmm. I decided to try the CO2 now. It inflated and rapidly deflated. Now no tube and no CO2. Walk back to the gas station and see if they can patch my original tube? It was maybe a quarter mile away. Hmm. I took a dozen steps in that direction, look back at my bike in indecision, and along came two cyclists. I waved them down and they gave me a tube and used one of their CO2 cartridges to get me up and running again. So thankful! I said, "I was thinking, the road at Vineman don't have a good reputation! I sure hope this doesn't happen on race day." Of of the guys perked up and said that he did Vineman last year. We talked a little bit about that. Bike was done and we parted ways.

About 15 minutes later I stopped at a C Store to get more water (planned stop) and use their facilities. As I came out, I saw my two helpers go by. They must have been doing an out and back. Then, when I was withing two miles of home, I caught up with them at a signal light. I asked how he got his bike to Vineman and he said "UPS to NorCal in Santa Rosa." Woot! That was my plan! He also said they took very good care of him .

So maybe my flat was kinda sorta meant to be?

Hopefully that's my last flat on the road for a good long while.

Nutrition: 2 fig newtons at one hour, one Clif bar at 2 hours, Honey Stinger waffle at 2:45 (unplanned, felt under nurished had it), Clif bar with 45+ minutes to go.

• Health data: Hours slept: 8.75

Swim

• 1h 15m
• 3062.12 yards
• -----

Warm up

Drills
drills: 3 x 50 over the barrel, 1 x 50 flip n hold (5:30)

Workout (1:06:35)
5x100 @ 10, 1 min, 1500 @ 1 min, 5x100 @ 10
2:11, 2:20, 2:21, 2:19, 2:21
40:35
2:24, 2:30, 1:13, 2:29, 2:30, 2:28
(miscounted and ended up with 1550 and then my goggles messed up and I ended up with an extra 1x50)

Catch up drill
Cool down

Sport

• Walking
• 38m

Evening walk with Emma

• Health data: Hours slept: 6.25

Bike

• 44m 28s
• 13.30 miles
• 17.94 Mi/hr

Apex BBQ - Horton's Pond - Evans - Peakway

I tried a new route to avoid some of the new stoplights. This will work better once the detour is done in a few months.

Assignment: Ride 45 min (z2) with 5x1 min sprints with 1 min between ...

Run

• 16m 40s
• 1.89 miles
• 08m 49s /Mi

Grabbed Emma for the run portion of the brick.

Assignment: ... then run 15 min (z2) with 3x1 min sprints with 1 min between

• Health data: Hours slept: 7.75

Bike

• 1h 40m 28s
• 30.85 miles
• 18.42 Mi/hr

Oh Melo Velo
Tody Goodwin to Pea Ridge

Beat the rain! Nice ride. Fun!

I was with Tom on the Fuji bike with an Ubuntu kit on and two other guys most of the way.

• Health data: Hours slept: 7.75

Run

• 50m 34s
• 5.52 miles
• 09m 09s /Mi

Nice run. A lot more humid that it has been. Summer must be just around the corner! Today's assignment: Run 45 min (z2) with 4x3 min @ 5k race pace with 2 min between

Swim

• 1h 08m
• 2843.39 yards
• -----

There is a big sign on the door to the outdoor pool saying that the pool and deck are still closed. No Exceptions!

Warm up

Drills (5:30)
3 x 50 over the barrel, 1 x 50 flip n hold

Workout (1:02:35)
12x200 @ 10 alternating 200’s with easy and mod hard
4:33, 4:59
4:41, 5:06
4:43, 5:05
4:49, 5:21
4:43, 5:19
4:53, 5:20

Cool down

Calf cramps during the 4th stanza.

• Health data: Hours slept: 6.75

Sport

• Walking
• 45m

Early morning walk with Emma.

• Health data: Hours slept: 7

Run

• 1h 00m 54s
• 6.51 miles
• 09m 21s /Mi

Haddon Hall

Legs felt a bit tired today. This is not a surprise given the quick build on the bike (50 miles last Saturday, 75 this yesterday).

Swim

• 1h 12m
• 2952.76 yards
• -----

Warm up

Drills (200m ~ 5:30)
- 3 x over the parrel
- 1 x flip n hold

Workout 5 x 500 @ 45 (1:06:41)
12:28, 12:22, 12:33, 13:03, 12:54

Cool down

Decent swim. Not as good as last week. The first two 500s were good, the third one was kinda ok. The fourth one I said to myself, relax, you are fighting the water. That did not work. The fifth one I said to myself, continuous motion. I was tired by then though.

Sport

• Walking
• 30m

Afternoon walk with Emma and Kevin.

• Health data: Hours slept: 8.25