Bike

• 2h 00m
• 40.00 miles
• 20.00 Mi/hr

[spin class]

15' wu;
4x 20'climb/5' recover;
5' cd;

Run

• 2h 22m
• 16.00 miles
• 08m 52s /Mi

Long run through river oaks with 2 memorial loops.

Nutrition:
Salt tablets every 30 mins;
Power gel at 1hour;
Hammer gel every 40 min;

Nutrition was purely out of necessity. I din't have a place to carry the hammer gel flask. But no stomach or cramping issues.

Swim

• 30m
• 1200.00 yards
• 02m 30s /100 yards

200 swim;
200 pull;
5x100 Easy/build/back/fast on 20" rest;
300 cool down;

Bike

• 3h 49m
• 60.00 miles
• 15.72 Mi/hr

Chappell Hill ride. Most unlucky ride ever.
1. Fell
2. Lost the map
3. Kept dropping the chain
4. Horrible wind

Glad I finished.

Run

• 09m
• 1.10 miles
• 08m 10s /Mi

T run after ride.

Swim

• 42m 27s
• 2300.00 yards
• 01m 51s /100 yards

1000 swim;
1000 pull;
200 cd;

Bike

• 1h 05m
• 22.00 miles
• 20.31 Mi/hr

[spin class]
10' WU;
10' TT;
2x 13' climb/4' recover;
10' cd;

Feeling better. Probably because of my low output last week. Need to get loose for my big ride this weekend.

Run

• 30m
• 3.40 miles
• 08m 49s /Mi

treadmill;
10' WU;
5x(2' hills/2' recover)
5' CD;