Swim

• 1h 15m
• 3000.00 yards
• -----

wu - 300
main - 2500 (2000 @ 47 min / 2:21 min/mi)
cd - 100 breast, 100 back

Strength

• 30m

Bike

• 3h 29m
• 56.50 miles
• 16.14 Mi/hr

I got married! Yes, it's true. Today, I became one with my aerobars. We've been dating for quite some time now; you know, trying to see if we really like each other and are a good fit; testing the waters. But today, I finally made the longterm commitment. I stayed in those aerobars nearly the entire 56 miles and felt good about it. We've come to an understanding and will have a lasting relationship from here on out.

And it was WINDY! We had a headwind nearly the entire time on HWY 210. Our speed was really slow during this time. Then we turned and had a crosswind that nearly knocked us off the road on several occasions. When we made the final turn back we had the tailwind and and were finally able to pick up some speed, albeit too late.

Overall, I felt great the whole way despite fighting the wind force. I had one bottle of water with Nuun in it, and a second bottle of plain water. I also had a Gu after 1 hour and a Lara Bar at about 1:40. I'm going to need a third bottle of water for the race and I think I will put Nuun in all 3 bottles.

Run

• 29m 22s
• 3.00 miles
• 09m 47s /Mi

Brick off the 56 mile bike. Need I say more... Uggggh.

The thought of having to go another 10 miles was a very unpleasant thought. Very unpleasant thought indeed.

Swim

• 50m
• 1950.00 yards
• -----

Swim Workout #1

W/U: 100 easy swim, 3 x 100 Kick w/ fins RI :20
-----100 kick on side w/ arm extended, eyes opened
-----100 kick on side w/ arm extended, eyes closed
-----100 6-kick & switch (shark fin)

Main set:
4 x 50 FTIP w/ fins RI :20
(drag fingertips and slip hand into water in front of shoulder)
100 easy swim (no fins) RI :30
4 x 50 25 FTIP, 25 swim w/ fins RI :20(on 25 swim, keep high elbow and hand close to water)
100 easy swim (no fins) RI :30
4 x 50 (25 R/ 25 L single arm, w/fins) RI :20
(keep resting arm extended forward)
100 easy swim (no fins) RI :30
2 x 50 Catch-up w/ kickboard & fins RI :20
100 easy swim (no fins)
4 x 50 Catch-up w/fins (no kickboard) RI :20

C/D: 250 easy (100 SW, 50 back, 50 breast, 50 TORPEDO!)

Focus on keeping high elbow and hand close to water. Extend arm in
front of shoulder, not towards head or across body.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

This was my first time using fins for drills since my session with the coach. Still awkward, but not as bad as the first time.

... and before you you ask, TORPEDO was when I kept my arms at my sides and shot ALL the way across the pool under water with the fins... WOOOOOSH!!! It was FAST! And with my arms down at my sides, I truly felt like a torpedo!!!

Swim

• 1h 15m
• 2800.00 yards
• -----

wu - 400
main - 2200, RPE Seahorse being chased by a Mantaray.
cd - 100 sw, 50 back, 50 Stingray!

I did not intend to do this much yardage today, but I was counting by 200s and just kept going. My package from Swim Outlet better be here today! I need my fins and my new goggles.

Strength

• Health data: Hours slept: 6

Run

• 42m 08s
• 4.00 miles
• 10m 31s /Mi

Recovery run, ouch. I could not have run any faster even if Cujo were chasing me.

As I was shuffling along, all of a sudden the American TTT came to mind. And I thought, there is NO WAY I could race again right now with the way I feel. I wondered what it feels like inbetween TTT events and how your body feels going into the next event. Maybe the four races as close enough together that your body doesn't really have time to stiffen up inbetween. Guess I'll have to ask someone who has done it.

Bike

• 52m
• 13.10 miles
• 15.12 Mi/hr

Neighborhood ride.

Sport

• Stretching
• 10m