Swim

• 20m
• 900.00 yards
• -----

Run

• 55m 01s
• 6.10 miles
• 09m 02s /Mi

Out and back on the big long Chapin road hill via the Old Hilton road hill.

Bike

• 43m 36s
• 13.00 miles
• 17.90 Mi/hr

Cadence: 91.7

Max speed: 20.1

Gears: 42/17

Bike

• 31m 52s
• 10.00 miles
• 18.80 Mi/hr

Cadence: 85.4

Max speed: 20.9

Gears: 42/15

Strength

• 40m

10:30AM

Totalgym strength workout: All upper and core

Swim

• 30m
• 1450.00 yards
• -----

Run

• 32m 06s
• 3.39 miles
• 09m 28s /Mi

Max pace: 7:44 (only for a moment).

Out and back on frontage roads.

Feeling good,,nice and cool this morning. My official jogging pace is back,,,I love it,,just running for maintenance.

Setting my sights on The Dam Tri at Lake Murray September 30th. Gotta have something to train for this summer.

Strength

• 10m

8:20AM

Core

Run

• 27m 52s
• 2.93 miles
• 09m 31s /Mi

Out and back on frontage roads.
Legs are not sore but feel like thick logs....ha,,can't wait to get back on the bike!

Bike

• 17m 30s
• 5.00 miles
• 17.10 Mi/hr

Cadence: 86.7

Max speed: 19.1

Gears: 42/17

Nice easy spin..Feel great after the ride on Saturday.

Strength

• 30m

9:30AM

Totalgym strength workout: All upper and core.

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..