Swim

• 30m 30s
• 2112.00 yards
• 01m 26s /100 yards

High Cliff HIM Swim

A relay team asked me to be there swimmer and I wanted to get redemption on last weeks swim at KS. Really happy with this time, especially with the conditions - super choppy.

Bike

• 2h 01m 49s
• 43.41 miles
• 21.38 Mi/hr

Weather: Low 60s, calm E winds

Avg/Max Watts: 241,226/570
Avg/Max Cadence: 93/110
Avg/Max Speed: 21.38/36.05
Ascent: 990ft

Rode the HC course for some fun. Legs felt kinda bleh after yesterdays intervals. Rode fairly easy most of the way on this ride. HR was kinda high after swimming.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 2 Hours slept: 6.5

Swim

• 48m
• 2400.00 meters
• -----

Swam w/ Mike in an outdoor 40y pool. I liked that. Worked on some drills and why Ive been sucking lately with my swim. I think we found the culprits...

Bike

• 1h 10m
• 25.00 miles
• -----

Trainer Ride

Overall:
Avg/Max Watts: 274,269/481
Avg/Max Cadence: 90/97

Phases
10' WU (Actual Avg Watts/HR: 238,236/117)
5x2' Z5 Watts (2' LZ1)
Lap - Avg Watts/Max HR
1 - 405/154
2 - 403/157
3 - 408/161
4 - 410/162
5 - 407/164
5' Recovery
5x2' Z5 Watts (2' LZ1)
Lap - Avg Watts/Max HR
1 - 406/164
2 - 408/166
3 - 409/167
4 - 407/167
5 - 409/169
5' Recovery
5' Mid-Z1 watts and CD

Wow, what a pisser of a session! Legs still have some fatigue in them from last week but was still able to hold 400+, 10 for 10. Really had to dig in for the last few. I maxx'd HR out at 170...I dont think I EVER hit 170 on the bike. Excellent ass-kickin of a session.

• Health data: Sleep: 2 Hours slept: 6

Bike

• 1h 04m 43s
• 23.50 miles
• 21.79 Mi/hr

Weather: Low 60s, calm E winds

Avg/Max Watts: 256,245/595
Avg/Max Cadence: 95/105
Avg/Max Speed: 21.79/30.02
Ascent: 200ft

Same route as Tues. Nice riding in the am. Spun high, felt good.

• Health data: Sleep: 3

Run

• 30m 55s
• 4.30 miles
• 07m 11s /Mi

Calories: 491
Running Index: 71
Avg/Max Pace: 7:12/5:33
Avg/Max Cadence: 89/94
Avg Stride Length: 4ft 1in

Legs felt decent, but still some soreness and fatigued.

Swim

• 45m
• 2400.00 meters
• -----

5 Laps at Marl Lake. Worked on some drafting and stuff.

Time is an estimate since Mike took our watches before getting in the water.

• Health data: Sleep: 4 Soreness: 2 Hours slept: 8

Swim

• 30m
• 1600.00 yards
• -----

Did a bunch of hundys. Just kept it easy, long and smooth. I think Im still missing some parts of my catch.

Bike

• 1h 05m 37s
• 23.78 miles
• 21.74 Mi/hr

Weather: Low 70s, E wind 10 mph

Avg/Max Watts: 244,235/660
Avg/Max Cadence: 92/103
Avg/Max Speed: 21.73/29.42
Ascent: 250ft

Easier recovery ride. Legs felt really good during and after this ride.

• Health data: Sleep: 3 Soreness: 2 Hours slept: 8

Travel day back home.  FINALLY home!  I woke up feeling pretty good.  10 hrs in the car will make anybody feel like crap.  A shower and my Zoot Recovery tights always put a positive spin on things

It was nice meeting and hanging out w/ all the other BT'ers at the campground.  Camping and tri's go hand in hand, unless its pouring out like it was this AM.

Thanks for all the inspires!

• Health data: Soreness: 2 Fatigue: 2 Hours slept: 5

Swim

• 35m 31s
• 2112.00 yards
• 01m 40s /100 yards

Kansas 70.3

I think I got lost on the swim. I swam alright, but did very poorly at sighting and was all over the freakin place. Sucky.

T1: 1:59 - Transition was long and skinny. I ended up getting backed up behind a couple people and was literally doing a slow walk through a 3rd of it. Ugh...

Bike

• 2h 19m 28s
• 56.00 miles
• 24.09 Mi/hr

Kansas 70.3

Calories: 2673
Avg/Max Watts: 274,259/786
Avg/Max Cadence: 94/115
Avg/Max Speed: 24.1/44.09
Ascent: 2265ft

Fastest bike in AG.

First race on the Ordu and ripped of a bike PR by a couple minutes. The course was hilly, but very nice and fun to ride. A little breezy and rained a bit, but it was really nice out there.

T2: 1:11 - In n Out. Pretty good here, besides stepping in a big mud puddle.

Run

• 1h 23m 39s
• 13.10 miles
• 06m 23s /Mi

Kansas 70.3

Calories: 1804
Running Index: 65
Avg/Max Pace: 6:24/5:43
Avg/Max Cadence: 90/96
Avg Stride Length: 4ft 5in
Ascent: 240ft

5th fastest in AG

Came off the bike feeling really good was pulled a few low 6s pretty easily. Settled into a 6:20ish pace for a while and knocked em out. Quads cramped a bit at first but went away. Then my whole gut was full on cramped. Hurt like a SOB, but just kinda went away after lingering for about 5 miles. The last 3-4 miles I was running off guts and faded a bit. Still, happy with this run...just need to fuel a bit better.

Official Time: 4:21:50

3rd in AG
15th OA non-pro

3+' PR overall and also a bike PR for me.  The race overall went well though still room for improvement! Ill have the RR in a day or two.