Bike

• 1h 07m 01s
• 17.00 miles
• 15.22 Mi/hr

High RPM ride today...hot...hot...hot.

Drank 40 oz NUUN and was out for the last 10 min of the ride.

• Health data: Hours slept: 7

Run

• 1h 22m 20s
• 6.30 miles
• 13m 04s /Mi

Kept the pace slow since it was 91F with 20+ mph winds. Drank 60 oz NUUN and 2 gu...need to put salt pills in the bag...legs starting to cramp at the end.

Swim

• 1h 20m
• 3400.00 meters
• 02m 21s /100 meters

Was getting bored...need to stay focused.

• Health data: Hours slept: 7

Swim

• 1h 39m
• 4350.00 meters
• 02m 16s /100 meters

450=WU
2x50=Closed Fist
2x50=Freestyle
4x50=Golf L;1:03,1:04 R2@1:04
6x450=Freestyle L=10:18, 10:20, 10:13 and R=2@9:50 and 1@9:55
4x100=Freestyle 4@2:12
400=CD

• Health data: Hours slept: 7

• Health data: Hours slept: 7

Bike

• 5h 00m 52s
• 70.86 miles
• 14.13 Mi/hr

Today was interesting...yes, more resistance training. I've got to get the front break looked at...it keeps locking on me.

32.44@2H24M09S=13.5mph (resistance and massive hills)
38.42@2H32M44S=15.09mph


Parked at the church, rode the outer road, hwy N, and out to Stoutland...big hills. Also rode the outer road with rolling hills. Wind was OK at the start but got over 10+ mph by the end.
Good ride overall.

Still need to work the nutrition. PB&H is out. Pop tarts good and gu gel.

Started 90 min with no nutrition to simulate coming out from the swim. Total: had 1 PB&H, 1 pop tart, 6 gu gels, 4 salt pills, and about 140 oz NUUN. Felt shaky at the end. Need to read more and see if I need protein.

• Health data: Hours slept: 7

Swim

• 1h 34m 06s
• 4100.00 meters
• 02m 18s /100 meters

Got a late start swimming today. Top of the left foot killing me...will try new running shoes to see if they were the problem.
Wore the pink craft tri shirt...only OK.
450=WU
2x50=Closed Fist
2x50=Freestyle
4x50=Golf 4@1:02-1:03
6x400=Freestyle L=9:45, 9:50, 9:35 and R=9:05, 9:07, 9:15
4x100=4@1:12
100=Endurance
350=CD

• Health data: Hours slept: 7