Bike

• 1h 06m 09s
• 20.00 miles
• 18.14 Mi/hr

Flat tire stopped me from going the 40 I wanted. Nail ripped everything up. Called and had to get a ride home. Thank you April. 13mile walk home would have been tough.

• Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Hours slept: 8 Overall Workout: 2

Run

• 45m
• 5.00 miles
• 09m /Mi

Mile warm up at 7:09 then 10 200's at 35sec average with 3:00 minute recovery. Then mile cool down at 7:08. With a half mile walk jog back to car. Felt good to run some speed work and not for hours on end.

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 6 Overall Workout: 4

Swim

• 46m 46s
• 1463.04 meters
• 03m 11s /100 meters

Ows at ohio st. beach. Wow what a tough day. Waves were 2-4 feet. Just got pounded the whole time. Was fun at times and scary to. Wanted to go 2miles before I got in then realized I probally should just do what I can. Tried a back up wet suit because my regular one ripped. Fit a little tight and small. But once in the water it was ok. It is a two piece suit which I really don't care for but It will save me some money and get me through the swim at Madison. So now going into madison Im using a back up bike and wet suit and the change has taken place 2 weeks prior to IMOO. OH Boy it is going to be a intresting day. Oh and my groin did not give me any problems during the swim.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Hours slept: 7 Overall Workout: 3

Bike

• 1h 02m
• 19.50 miles
• 18.87 Mi/hr

I changed over all my componets over too a back up bike. Took it out and it felt pretty good. And being in the aero position is the best I felt ever. The size of the bike seems to fit me better than my old one. True test will be sunday when I take it for 3 hours.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3