Bike

• 2h 45m 01s
• 56.00 miles
• 20.36 Mi/hr

A pretty comfortable ride despite riding hills that I am not used to. The down hills were absolutely amazing! I loved seeing some of the speeds I was able to achieve by using so little effort. to accelerate downhill.

Run

• 1h 49m 27s
• 13.10 miles
• 08m 21s /Mi

Suffer was the word for the second half of the run but the first half was moderate to somewhat hard paced.

Swim

• 32m 27s
• 2112.00 yards
• 01m 32s /100 yards

A good swim for my first HIM swim but I plan to try to get the pace just a shade faster at Cedar Point in 2 weeks.

• Health data: Hours slept: 6

Bike

• 49m 08s
• 15.58 miles
• 19.02 Mi/hr

I spent a little bit of time just trying to get my mind and body into the racing mode without working hard. My legs felt fresh and comfortable, my mind felt at ease with riding and with the idea that I was going to be able to ride smart tomorrow.
A swim is coming a little bit later just to get a feel for things.

Swim

• 15m 34s
• 1065.04 yards
• 01m 27s /100 yards

*Buck Creek State Park*
Effort: Easy
I swam easy to test my sighting and get a little bit of jitters out of my system. I felt really good and really comfortable and I didn't burn a bunch of unnecessary calories before tomorrows race.
I am ready to go!!

Run

• 40m 19s
• 5.13 miles
• 07m 51s /Mi

Effort: Easy
Weather: 72/72 Wind: 7/7
An easy run to round out my week's training and the last run before my HIM. One more day until I test my training and more importantly my nutrition plan before Cedar Point.
This run was slightly faster than it probably should have been but it felt easy other than the temps are starting to climb again. I think I ran faster than I would have liked because I am getting pretty anxious to get Sunday's race underway and the feelings of excitement and anxiety are taking over a bit. I am not too concerned with how my body will feel for this race so the slightly higher effort today may only serve to keep my training plan for Cedar Point on track.

• Health data: Hours slept: 8

Swim

• 56m 06s
• 3062.12 yards
• 01m 49s /100 yards

*Avalon*
Effort: Mod
The last large swim before the HIM on Sunday and I didn't want to work too hard. I got up to race pace for the MS but kept the rest's a little longer than normal for the interval. For the MS I would normally have had a :30 rest but I stretched it to :40 and then pushed the pace just a touch for the swims.
I also abbreviated the swim a little more. I cut the swim by about 700-900 meters too.
2x250 WU
2x250 Pull w/paddles and buoy
4x250 on 4:45 (@ 4:03-4:04)
2x200 Pull w/paddles and buoy
2x200 CD

• Health data: Hours slept: 7

Bike

• 1h 29m 58s
• 30.66 miles
• 20.45 Mi/hr

Effort: Easy/Mod
Weather: 80/80 Wind: 6/10
Another ride to get my pacing clock ticking in the right zone. Nothing hard, just trying to keep my body and mind in the right zone for where I hope to race on Sunday.
I have developed a fairly severe knocking sound in the rear of my bike. I cannot determine a precise location that this is coming from because it only happens when I am not pedaling and coasting. It also will not do it unless there is weight on the bike. This makes it harder to determine exactly where it's coming from. After getting off the bike after this ride I checked a few things and it seems to be coming from the spokes. I ran around the spokes checking for loose ones and as I pulled on them as I went and noticed a similar sound as they rubbed together. I am not sure what would cause this other than one of them being out of adjustment. The wheel seems to be pretty true but it isn't perfect.

Run

• 57m 06s
• 7.35 miles
• 07m 46s /Mi

Effort: Easy
Weather: 78/79 Wind: 9/11
This run felt very effortless again. Everything seemed to flow and felt very comfortable. The only thing that was different tonight from Sunday morning's run is my HR. Tonight it was elevated slightly more but that would be because of the higher temps this afternoon.
This will be my longest run leading into Sunday's race with one more run on Friday morning of about 5 miles. Friday's run will be an easy 5 miles before we head to Buck Creek to camp for the weekend.

• Health data: Hours slept: 7