Bike #1

• 1h 15m 35s
• 22.56 miles
• 17.91 Mi/hr

Ride to race with a little extra.

Run #1

• 12m 51s
• 1.68 miles
• 07m 39s /Mi

Warm-up to race. Did a couple striders but got a phone call from the kids in the middle of the run so I had to cut it a little short.

Swim

• 25m
• 1600.00 yards
• -----

800 warm up and 800 race

Bike #2

• 31m 28s
• 12.00 miles
• 22.88 Mi/hr

Broome County Triathlon race, after a really baaaaaad transition!

Legs were tired from yesterdays workout but I had fun anyway.

Run #2

• 20m 07s
• 3.11 miles
• 06m 28s /Mi

No HRM. Felt good during the run. Couldn't seem to go any faster but overall I was comfortable.

Bike #3

• 46m 25s
• 15.14 miles
• 19.57 Mi/hr

Ride home after race. Nice easy spin with a couple hills. I was riding with Kieth Murray who won the race today and the "easy spin" turned a little brisk in a few places. :-)

Bike

• 4h 16m 43s
• 82.20 miles
• 19.21 Mi/hr

Semi early start. My alarm went off at 3:00 and I layed back down and somehow woke up at 3:40 and managed to get on the road at 4:00. I was meeting a few people that were doing a century at 6am so I got 35 miles and 2000' of climbing in before I met them. After that it was a TITS ride, never really pushed it too hard. I was meeting Karen and the kids at a park that was holding a kids tri today but when I got there they had cancelled the race. Bummer! :(

I rode and Karen took the kids to another park where I got my brick run in and the kids had a blast riding their bikes and playing on the jungle gyms at the park.

Overall I ended up with 4500' of climbing.

Run

• 49m 53s
• 6.40 miles
• 07m 47s /Mi

Brick after ride. Unfortunately, I didn't look at my workout before I started my ride. (I'm a baaaad triathlete) This was supposed to be 30" below my IM run pace, it was actually at IM pace until the last couple miles when I picked the pace up. That counts for something, right?

Bike

• 1h 00m
• 18.86 miles
• 18.89 Mi/hr

20' w/u spin in small chain ring, keep above 100rpms

Find a hill about 2' in length (do this hill four times)
1 - 30" fast, 90" easy
2 - 1' fast, 1' easy
3 - 90" fast, 30" easy
4 - 2' fast

recover for 2-3 mins between

The rest is comfortable riding.

Run

• 30m
• -----
• -----

Not really a run workout but I swam with the kids at Dorchester and did a lot of running in the shallows. I worked on dolphining and could not believe how fast that can be. I always seem to pass people who are dolphining but after talking to Kevin (my coach) he convinced me to work on it. So I dolphined while the kids chased me around. :)

Swim

• 45m 45s
• 3368.33 yards
• 01m 21s /100 yards