Bike

• 5h 47m 46s
• 98.25 miles
• 16.94 Mi/hr

Max speed: 34.32

Lot of work on this ride,,,A heep of hills,,ups and downs,,great course,,lots of nice back roads combined with main roads.
3 stops on the course. Only had to use the restroom 3 times.
Stayed with my liquid fuel plan id Perpetuem and GU Roctane gels..Then took in a banana, sports bar and orange wedges at the last stop. Stops were at 30,67 and 84 miles.
Fun time and recovering very well after.
My puter said 98.25 miles at the end. Close enough.

Bike

• 17m 58s
• 5.00 miles
• 16.70 Mi/hr

Cadence: 96.3

Max speed: 18.2

Gears: 42/19

High cadence spin - staying loose for tomorrow..

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