Bike

• 2h 59m 21s
• 57.44 miles
• 19.22 Mi/hr

Great morning for a ride although a little chilly to start out. Ate a bannana b4 I left. Drank 2 bottles of Gatorade and I bottle of water. I had 3 gels in my gel bottle but after going to it in my Bento Box for the second time I notice in my bento box that the bottle must have been open and gel was spilling out. Just gotta love the stickyness for the rest of the ride as I tried to salvage. Took one more gel with about 20-25 minutes of the ride left. Legs felt really decent until about the last 1/2 hour. Oh, also ate a cliff bar about 75 minutes into the ride.

I love hwy 20 and yet also hate it! It's flat and smooth so I could really hammer for long distances but very busy with traffic on a weekday morning. Couple of big trucks shaved me pretty close where they didn't seem to budge at all at my presence. I will say that other drivers were very good even slowing down to safely get by me.

If HRM is right I'm pretty happy with the effort and results. SOR HIM probably has a few more rolling hills than this course but I feel like I can slow down even a little and keep within my time goals. We'll find out in a little over 2.5 weeks.

Run

• 24m 46s
• 2.44 miles
• 10m 09s /Mi

I wanted to get some running in after this bike and see where I am at after a longer ride. Took about a 1/2 mile and even though I felt like I was just off a long ride I my legs felt good and I was able to maintain a reasonable pace (for me that is). The other reason I wanted this run is to check on nutrition. At SOR last year I did many things poorly so I wanted to see after even doing some eating on the bike if I was going to have any stomach problems. None whatsoever today which I am happy about. Issue is though that it was cool this morning which SOR should be warmer (possibly quite a bit) and the run portion is closer to the heat of the day. Anyway, I'll keep experimenting these last few weeks but I am encouraged by this workout overall.

Bike

• 07m
• 2.20 miles
• 18.86 Mi/hr

Well, I tried. Got going but this far in I got a flat. I had stuff with me to change it but after all that putzing around it would have take too long to finish so I just called for a ride.

Run

• 1h 57m 18s
• 10.53 miles
• 11m 08s /Mi

Pretty decent effort. I was able to build throughout fairly well. HR was staying down in the upper 150s to lower 160s towards the end which surprised me a little unless the HRM wasn't reading right.

Bike

• 3h 23m
• 63.18 miles
• 18.67 Mi/hr

Uggh! This was a grind but glad I got it in.

Swim

• 1h 01m 45s
• 3500.00 yards
• 01m 45s /100 yards

Fairly easy pace on a long swimmy. Felt pretty comfortable the whole way - just boring.

Bike

• 1h 24m 22s
• 29.50 miles
• 20.98 Mi/hr

Nice quick tempo ride with Morey and Kyle. Great morning out there with little to no wind. Nice what kind of pace you can keep up with someone to draft off of. ;)

Bike

• 40m 24s
• 12.66 miles
• 18.80 Mi/hr

Little ride to get back on the bike again. Not much time this morning due to trying to catch up now on stuff after being out of town.