Bike

• 2h 10m
• 44.00 miles
• 20.31 Mi/hr

Tour de Hope bike ride. Was feeling good until I crashed at about mile 43. Rode one last climb injured then had to call it a day. Started to rain like crazy after that anyhow. Not sure when I'll be able to ride again, race is in two weeks.

Bike

• 3h 03m
• 56.00 miles
• 18.36 Mi/hr

Rode the IMKS 70.3 bike course. Hot and humid. 44 oz of hydration barely made it. Thank goodness I hydrated well the say before. Felt really good today, could have gone faster but respected the heat and was thinning of the long ride the next day.

Swim

• 45m
• 2150.00 yards
• 02m 05s /100 yards

400 wu
250 kick
300 pull

5x200 @ 3:15
Mostly came in at about 3:00

Cool Down: 200

Just a light swim workout with the 5K tomorrow and a big cycling weekend coming up.

Run

• 44m
• 5.50 miles
• 08m /Mi

Meet a coworker at the 5K location. It took us a while to find the start (duh, it was the same place as last year just not crystal clear on the map as some roads were hard to see (at a park). So we ended up running 1.6 miles going from the car to the wrong spot then ultimately finding the correct spot. Then we ran the course, Garmin showed 3.27 miles, we may have been off a litle from the course. Then ran back to the car. Missed Maters swim as I got out there late. Oh well, swim some tomorrow morning I guess.

Run

• 45m 03s
• 5.53 miles
• 08m 09s /Mi

Sluggish run. Knee still not feeling good, but not awful either. 5K Saturday will be interesting.