Bike

• 31m 37s
• 7.40 miles
• 14.04 Mi/hr

I was thinking a quick warm up on the bike would help my run. It usually does but this time it did nothing for me.
I switched the wheels back and made sure they work well before I go out tomorrow morning. Don't want to get too many miles on the good set.
I did mostly easy peddling but did attack one hill. I couldn't breath when I reached the top.

Run

• 1h 20m 10s
• 7.03 miles
• 11m 24s /Mi

Started out completely miserable. It was hot and humid my calf hurt and my eye itched and I had heartburn and I did NOT want to be running.
Felt like I was bonking 15mins into it. Had a gu, the second water bottle and walked a few minutes at minute 20.
Started running again and managed to make it through the end without walking any more.
<10min/mi for the last mile.

The best part was finishing to see my girlfriend had mowed the yard. I love her!

Swim

• 45m
• 2000.00 yards
• -----

500 wu
500 paddles and buoy
500 buoy
250 freestyle
250 cd

got bored with it all so just stopped early

Run

• 45m 38s
• 4.30 miles
• -----

Right calf was really tight this morning so wasn't sure if I'd get this in today.
Felt a little better after the swim and a little better after the run.
Still feel it every time I walk on it though.

High humidity brought back my breathing problems.

Bike

• 5h 55m 10s
• 100.40 miles
• 16.96 Mi/hr

Rode with LT and Steve for the first 72 miles. It was a slower pace and I rode on the hoods the whole time so my rear end was more sore than usual but my legs don't hurt at all really.

We did the MU challenge route, then the A group route, then the B group route. I showed them the much closer place to park next time (met at the Fire Station in Wade). We only stopped once to refuel.

I didn't drink enough water because I kept having to pee but I did eat every 30min and never ran out of steam.

Weather was about 70 and overcast for all but the last 45min. Perfect riding weather.

Went to Godwin/Falcon after they stopped and rode a little faster (but not much).

One of my contacts was bugging the crap out of me for the last hour of the ride. Didn't want to lose it so just tried to ignore it the best I could. Cursed it every time I blinked!

I was in aero for 99% of this part of the ride but the previous 4.5hrs had already done some damage to my backside.

Run

• 30m
• 3.00 miles
• 10m /Mi

Legs felt good and was so glad to get off that saddle.
Went to park in Wade to run. Forgot my shoes at the house so probably should've canceled the run.
A little girl on a slide told me to stop running and put my shoes on. I wish I could've.

Swim

• 1h 00m
• 3000.00 yards
• -----

500 wu (10:34)
500 buoy and paddles (9:04)
500 buoy (9:14)
1000 TT (first 500 @ 9:28/ second 500 @ 9:20)
500 cd (10:24)

Bike

• 2h 01m 30s
• 19.00 miles
• 18.84 Mi/hr

Phillipi Church to Old Wire

First ride after the tune-up. The front derailleur cable was routed through the hand pump casing which didn't impress me. It turned out to be an easy fix though.
Before I got out of the neighborhood, I could tell the bike was different. It shifted cleanly and braked smoothly. Not even when I first bought the bike was it this good. Just couldn't get over how quiet the bike is now. Hal is a miracle worker. He also showed me where the star nut in the steerer tube was almost pulled out (from me over-tightening).

Ride was pretty good. Didn't shower after the pool swim and was crazy itchy the whole way.
Pushed hard coming back into the headwind and tried for even splits. Ended up 30sec ahead. :)

Out: 18:69mph
Back: 18:84mph

Run

• 1h 35m 07s
• 9.00 miles
• 10m 34s /Mi

It took forever for me to get out there. Kept finding other things to do.
A decent run. No lingering soreness from the race.
Chaffing bad from my old shorts. Probably have 750+ miles in them so might be time for a new pair.

Run

• 46m 46s
• 4.50 miles
• 10m 23s /Mi

Felt faster than it was.

Still, it was a good run.

Swim

• 25m
• 1100.00 yards
• -----

Carolina Lakes with Shelly.
Water was cold and murky. Grumpy getting in but happy by the time we finished the swim :)