Bike

• 1h 00m
• 18.50 miles
• 18.50 Mi/hr

Rode some hills on the CT and spun out at the end.

Run

• 41m 34s
• 4.50 miles
• 09m 14s /Mi

Hills - 3.5%/4.5%/5.5% - repeat. Only way to make treadmill not boring.

Bike

• 1h 25m
• 29.75 miles
• 21.00 Mi/hr

32m @ Z4 - Erg mode on Computrainer

Run

• 59m 21s
• 7.01 miles
• 08m 28s /Mi

First leg of my reverse tri training day.

Bike

• 2h 04m 01s
• 43.00 miles
• 20.80 Mi/hr

Ride with LTF group. Bunch of triathlete today so lots of hard intervals.

Swim

• 52m
• 2600.00 yards
• 02m /100 yards

300 wu
2000 @race pace
300 cd with fins/shakeout legs

Bike

• 1h 47m 27s
• 39.40 miles
• 22.00 Mi/hr

W/ the Bike Barn group. Probably 60-70 riders. Still got my fair share of pulling time, and then some (-:

Run

• 40m
• 4.44 miles
• 09m /Mi

Brick run on the Treadmill. Hill intervals up to 7.8% incline - ouch. Legs felt great.

Run

• 1h 00m
• 5.90 miles
• 10m 10s /Mi

Early morning run with Annie.

Bike

• 40m
• 12.33 miles
• 18.50 Mi/hr

Agghhh ... just didn't have it in me this evening. Back at it tomorrow.

Swim

• 54m
• 2700.00 yards
• 02m /100 yards

@ LTF

Bike

• 1h 30m
• 28.50 miles
• 19.00 Mi/hr

2x14m Z5