Bike

• 1h 10m
• -----
• -----

Supposed to have been 1:45 but this time I got the flat tire bug.

Of course, I had a tube, CO2, but no levers. Cest la vie.

While I was riding, I did feel pretty good on the Level 3+ tempo sets.

Run

• 19m 25s
• 2.00 miles
• 09m 42s /Mi

Felt good off of the bike.

Swim

• 1h 27m
• 4425.00 yards
• -----

400 swim
100 fists
300 choice kick
100 finger-tip drag

10x50 on :55 #1-4 12.5 FAST, #5-7 25 FAST, #8,9 37.5 FAST, #10 FAST

100 easy

10x200:
2x(4 on 3:30 level 2+ + 1 on 3:10 just make)

200 easy back/free by 25's

6x100 on 1:35 3 pull, 3 50 kick/50 swim (fins)

100 easy c/d

HAd to put the fins on to get the 200 on 3:10"s. Otherwise, the workout was good.

I"m still fatigued from the awesome weekend as far as energy, but otherwise feel pretty decent with general muscle soreness

Run

• 2h 37m
• 15.03 miles
• 10m 27s /Mi

From the house up to the Waterton damn.

Not fast by any means,but I'll take it.

Bike

• 5h 49m
• 100.70 miles
• 17.31 Mi/hr

4 months till race day and first Century in the books.

Got to ride with Susan and Tim for the first 60. Having someone to ride with on a day like that is way cool. Even with the huge winds, we still did the first 50 in 2:35.

After they left, I was still doing ok at mile 80. By the time I got to mile 90, it was just tough, and I just couldn't hold pace anymore.

Great benchmark day!

Run

• 10m
• 1.00 miles
• -----

Transition run off the bike