Swim

• 20m
• 1000.00 yards
• -----

Bike

• 1h 31m 35s
• 30.00 miles
• 19.70 Mi/hr

Cadence: 89.4

Max speed: 24.2

Gears: 42/17 the 1st 5 miles. 42/15 up to 23.5 miles. 42/14 on up to 28 miles. 42/15 the last 2 miles. Out of the saddle for 3-2minutes intervals in 53/13.

Didn't wear the HR monitor.

I am ready for 100 on Saturday after an easy spin tomorrow.

Strength

• 09m

9:50AM

Core

Swim

• 15m
• 700.00 yards
• -----

Run

• 31m 06s
• 3.31 miles
• 09m 23s /Mi

Max pace: 7:42

Out and back up the Old Hilton hill to Chapin road

Bike

• 42m 28s
• 13.00 miles
• 18.40 Mi/hr

Cadence: 94.6

Max speed: 20

Gears: 42/17

Swim

• 15m
• 750.00 yards
• -----

Run

• 38m 57s
• 4.27 miles
• 09m 07s /Mi

Max pace: 7:03

The Old Hilton/Peace Haven/3Dog road loop.

Temps coming up,,good sweat....

Bike

• 26m 22s
• 8.00 miles
• 18.20 Mi/hr

Cadence: 82.5

Max speed:20

Gears: 42/15

Strength

• 10m

9:20AM

Core

Bike

• 2h 59m 46s
• 50.22 miles
• 16.76 Mi/hr

Max speed: 31.07

Road everywhere. Hills, thrills and hooked up with a large group of riders on some memorial ride. Stayed with them for a little while.

Beautiful day out there..Now I will ride the Harley to work.

Swim

• 10m
• 450.00 yards
• -----

Run #1

• 09m 40s
• 1.00 miles
• 09m 41s /Mi

Warmup mile

Run #2

• 19m 07s
• 2.00 miles
• 09m 35s /Mi

Laps on frontage road,,ha,,this was a warmup too,,slow and sluggish...

Bike

• 1h 34m 31s
• 30.00 miles
• 19.00 Mi/hr

Cadence: 87.8

Max speed: 24.2

Gears: 42/17 the 1st 5 miles. 42/15 the remainder with an out of the saddle 3 minutes in 53/13.

Strength

• 10m

9:20AM

Core