Run

• 1h 18m 50s
• 10.28 miles
• 07m 40s /Mi

AM run 3.18 in 24:37
PM run 7.1 in 54:23
Hot hot hot! Glad to have my amphipod. Took a couple hundred yards to get the balance right, and then dug it.

• Health data: RHR: 52 Hours slept: 6

Bike

• 3h 49m 57s
• 74.45 miles
• 19.43 Mi/hr

Long, hot ride. longest ride to date. Ran out of water and G ade. made it but with cramps ensuing. Took 3 endurolites, 3 gu's and a zone bar. Stomach was fine - crampswould be an issue if a run were to follow. Saddle sore and right foot very sore. Try inserts, and slight angle on the saddle?

Bike

• 1h 57m 04s
• 36.78 miles
• 18.85 Mi/hr

Bike to Concoed for Bill ludi5 mi.race in Concord, NH
18.07 mi in 56.26 19.2 mph
home
18.69 mi in 1:00:39 18.5 mph

Run

• 29m 40s
• 4.96 miles
• 05m 58s /Mi

5 mi race
29.41 2nd of 14in AG 8th of 178
http://www.coolrunning.com/results/06/nh/Jul15_39thBi_set1.shtml

• Health data: Hours slept: 7

Bike

• 1h 48m 52s
• 33.58 miles
• 18.51 Mi/hr

late start this AM rainy and crappy out.
AM 9.77 mi in 31:33 18.6 mph
PM 23.81 mi in 1:17:19 18.5 /
PM ride with grimy bike. Chain squeeking - forgot my water bottles - noy much fun, but beautiful evening! Up Rt 27 and back into town.

• Health data: RHR: 49 Hours slept: 6.5

Run

• 1h 05m
• 9.00 miles
• 07m 13s /Mi

AM run 1.5 mi in 11:07 7:54
to track 1.5 mi
6 X 800M = 3 mi.
run home 3 mi.
800s were at 2:41-2:44 - very consistant.

Swim

• 40m 49s
• 2000.00 yards
• 02m 02s /100 yards

lap 1 - 500 yd 8:27
lap 2 - 500 yd 8:45
lap 3 - 500 yd 9:12 ?!?
lap 4 - 500 yd 9:30 !!!?!?!
1 lap breast stroke in betwen ea set.
E Gads!!! Did I miscount, or really slow down b y that much!?!?!

• Health data: RHR: 49

Bike

• 2h 30m 46s
• 47.83 miles
• 19.03 Mi/hr

AM 11.78 mi 38:11 18.5 mph
PM 36.05 mi 1:52:36 19.2 mph
Back in the saddle after a DEVASTATINGLY light bike weekend! "Taper" and race to blame :-)

• Health data: Hours slept: 6.5