Run

• 1h 01m 12s
• 8.20 miles
• 07m 27s /Mi

General Aerobic

Out and back to Crest Rd. sign along 216. Usual run. Tried to keep it even effort without pushing. Little bit tired on the way back.

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

Bike

• 1h 27m 19s
• 29.00 miles
• 19.93 Mi/hr

Loop through Columbia and Laurel and back home (usual one I did last year but reversed) on Sonia.

Got lucky in that it did not rain and the sun peaked out for a bit. But it was still cloudy and windy which along with the hills kept the average down a little ...... oh and that race thing I did this weekend certainly didn't have any effect on it. ;-P

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

Swim

• 21m 10s
• 1200.00 yards
• 01m 45s /100 yards

100 free
100 one arm paddle, other arm extended on kick board
100 free
100 other arm paddle, other arm on kick board extended
100 free
100 paddles with pull buoy
100 free
100 catch up with zoomers
100 free
100 paddles and zoomers
200 free

Average swim (Monday is more drill day now). Felt pretty good and not sore at all in the legs. A little tired, but nothing hurts.

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

Bike

• 1h 05m 28s
• 25.42 miles
• 23.30 Mi/hr

Columbia Tri Relay (bike portion)

Pushed as well as I could. Our swimmer was 3rd out of the water I think and I made it a point to not let myself get passed and to catch the two relayers ahead of me (even though one was a coed and the other was admittedly not a fast runner). Caught those two guys within the first 5 miles!

Rest of the ride was pushing as much as I could while avoiding the crowds from the waves before and staying aero. It started to rain about 1/2 way into the ride, and that was on and off light from then on.

Solid ride, above where I expected and gave us close to a 15 minute margin over other all men teams.

Fastest bike split of all relayers. ;)

Oh, and we got 3rd place all male relay even though our runner only ran 8:20 for an average (while the top guys were deep into the 5's).

Run

• 15m 45s
• 2.00 miles
• 07m 52s /Mi

Recovery brick

2 miles easy around the lake on the course. Ran with CJ (dlaxman) for a bit and encouraged him along. Felt pretty good and easy.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 4

Bike

• 32m 21s
• 11.50 miles
• 21.33 Mi/hr

Dress Rehersal

Got all spiffed out in my Zoot Gu uniform, Giro Advantage helmet and Blackbird in full race ready battle gear and took a short spin to make sure everything works well.

All I can say that it is pure joy riding that bike, and it just feels so damn fast it is incredible. I kept my effort at recovery/cruise level the whole time and was just flying along so smooth and effortlessly.

I'm psyched to see what I can do tomorrow. It is almost a challenge to me to know I'm going into this with ultra minimal bike fitness. I'm looking forward to pushing my body to the extreme!!!

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

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5

Run

• 27m 51s
• 3.40 miles
• 08m 11s /Mi

Recovery

Two easy of the shorter loops around the hood. Pretty fatigued for some reason. Not that great of a run.

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