• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7

Bike

• 2h 26m 04s
• 51.41 miles
• 21.12 Mi/hr

Took the Transition out for the workout today. Went to Route 3 and back via Rt. 175. On almost all the flat portions I was easily cruising at 23 - 24 without trying and when I pushed it was 25 - 27.

I REALLY need an 18 tooth, it pisses me off not having that and constantly going between the 17 and 19 to find the sweet spot when big rining it. May have to have Paul order me an 11 - 21 asap so I can put it on the race wheels.

Run

• 1h 05m 04s
• 8.00 miles
• 08m 07s /Mi

Bricked the ride with a solid 8 miler. Wanted to take it easy, and did not have much gas in the tank anyways. ;)

Felt a twinge of a cramp at mile 3 and was thirsty (only took two bottles with me on the ride) but I had prepped my 4 bottle Fuel Belt and drank at the 2 mile marks and took one Gu. After taking the Gu, didn't have any more cramp issues.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Swim

• 30m 39s
• 1500.00 yards
• 02m 02s /100 yards

"Endurance" ladder:

1 x 100, 200, 300, 400, 500

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 35m 58s
• 15.00 miles
• 25.02 Mi/hr

Did a trainer ride in the 53 x 17 at 100 cadence. Pace was not "hard" because I had the resistence set on "medium" which is the equivalent of a flat route with little wind. But knew I was going to brick it so wanted to get used to race pace (without a brutal headwind ;) ).

Run

• 21m 37s
• 3.10 miles
• 06m 58s /Mi

Bricked the ride with a moderate 5k run. Legs felt fine after averaging 25 on the trainer. Transition was good and fast. Used the regular shoes instead of the Fastwitch so I would actually be faster in the "transition" with the race shoes with the Yankz.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Swim

• 27m 58s
• 1500.00 yards
• 01m 51s /100 yards

Weds. "speed" workout:

1 x 500 w/u
5 x 100 on 2:30
5 x 50 on 15 sec. rest
10 x 25 on 10 sec. rest

• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run

• 29m 27s
• 3.40 miles
• 08m 39s /Mi

Two of the small loops around the neighborhood. Took it real easy and shuffled along. Still very sore from the race. Guess this is going to turn into a "recovery" week.

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7 Overall Workout: 2