Bike

• 1h 09m 54s
• 20.60 miles
• 17.68 Mi/hr

I didn't get my 40miles in yesterday so I did the other half today.
I expected the heat but the wind was pretty brutal too. I was super-hydrated before taking off which was a welcome change. I only drank 24oz of water and had a pack of chomps on the road. Probably my last ride before the race.

Sport

• Yard Work
• 30m

Thought I'd wait until dark to mow the back yard so it wouldn't be so hot... it didn't matter. I came in and saw the heat index at 94 degrees at 10pm. I'll just finish it tomorrow in the daylight.

Bike

• 1h 20m
• 22.00 miles
• 16.50 Mi/hr

Range 37 to plank/chicken and back.
Overslept after work and rushed to get out there. Forget socks and was still 15min late. Cecilia was having issues with her back tire locking up so we took it easy at first. I was more concerned than she was because I saw someone flip over his bike 2days ago when his front did that.
I'd sprint to the top of the farthest hill and come back to get my workout in.
Also saw a chinook doing drills along the range roads.

Run

• 34m 58s
• 3.10 miles
• 11m 16s /Mi

Wasn't feeling that good but thought I could get a 5k in anyway. Started off really slow but still got light-headed and had to walk a quarter mile downhill section. Felt only slightly better at the bottom and managed to run the rest of the way home.

Swim

• 37m 40s
• 1859.14 yards
• 02m 01s /100 yards

Bike

• 2h 27m 30s
• 45.20 miles
• 18.39 Mi/hr

Run #1

• 07m 36s
• 1.00 miles
• 07m 36s /Mi

Run #2

• -----
• 5.00 miles
• -----

I set out in the morning to meet my parents at mott lake and swim a mile. When I got there, james and carol were already swimming (though I didn't realize it for another 20min because they did a really big loop). Then, maria and pete pull up. The three of us swim just over a mile (guessing) while maggie plays in the water.

Finished that and race over to rockfish to try and make the 8am ride. Got there just in time and actually spent the first 10miles desperately trying to catch up with the fast group. I stopped at the gas station for some breakfast bars but the guy ahead of me wanted $30 worth of scratch-offs. Spent the next 10miles desperately trying to catch up with the slow group (they didn't stop). Averaged 19.4mph for the first 20miles! Almost ran into a deer and watched Allan flip over his handlebars. Second half was uneventful and stayed with the group.

Fast brick off the bike.
Had lunch and came back to walk/run the track for a while. Got a very nice tri-tan on my legs.

Swim

• 10m
• 546.81 yards
• 01m 49s /100 yards

I'm quiting my gym.

Bike

• 2h 24m 30s
• 41.00 miles
• 17.02 Mi/hr

2x range 37 to chicken/plank split and back
Rode alone and got rained on the last 8miles.