Bike

• 1h 09m 30s
• 21.68 miles
• 18.72 Mi/hr

FT Session

82?F
Ergomo Pro/Spin
Early Morning FT session. NIce since there was no traffic on the road. Felt pretty good, though legs were a little against the session when I got started but warmed up well. Was able to hold wattage pretty well and keep it on even during up and down hills.

Run

• 50m 01s
• 6.37 miles
• 07m 51s /Mi

Tempo Run

Garmin Forerunner 205/305
Good run. Felt surpisingly good since I havent done a tempo run in a while. Was able to keep paces well and without to much trouble. Drank about 10oz of H2O during run.

Bike

• 1h 00m
• -----
• -----

Spin Class.

Good class. Again felt guilty about effort but was supposed to take it easy so I did.

Swim

• 39m 43s
• 2400.00 yards
• 01m 39s /100 yards

WU:300EZ, 200 buoy
TR: 4x50 drill/swim,
MS: 3x500 1S, 2M, 3H - R:20
CD: 200E

Okay Swim. Nothing special and didn't feel especially good in the water.

Times:
WU:4.48,3.24
TR: 1.03,1.10,0.57,0.56
MS: 8.57 (think I did an extra 50yds),7.40,7.29 [8.10,7.45,7.20]
CD: 3.16

Swim

• 25m 13s
• 1600.00 yards
• 01m 34s /100 yards

4x400 1-2E, 3-4S - R:20

Good swim nothing special just got r done.

TImes:
6.07,6.23,6.23,6.19

Run

• 20m 22s
• 2.76 miles
• 07m 23s /Mi

Steady Run - Brick

2:22 Transition and out for run.

Didn't feel great on this run, but got myself out of my comfort zone which is good and pushed the pace.

Bike

• 1h 55m 55s
• 35.00 miles
• 18.12 Mi/hr

Steady Ride

82?F
Ergomo Pro/Spin
Ergomo is not keeping correct speed and mileage. Think the magnet is off causing it to only pick up every other or 3rd time the wheel rotates. My ride was about 35 miles but I only account for 26 on the ergomo.
1st Hour, Avg Watts: 173, NP: 195, VI: 1.13 Miles: 16 Speed: 16
2nd hour (55 minutes) Avg Watts: 210, NP: 230, VI: 1.09 Miles: 19 Speed: 21
Drank 2 bottles of Infinit w/ 2 scoops and a gel at 1hr.

Look at that VI BABY!!!!! WooooHOOOOOOOO!!!

Run

• 32m 01s
• 3.50 miles
• 09m 09s /Mi

Easy Run.

Garmin Forerunner 205/305
Nice easy run. Legs were a little uncooperative at first, but warmed up nicely. Again Humidity like crazy but felt good.
HR was back to normal range this morning.

Bike

• 1h 27m
• 24.00 miles
• 16.55 Mi/hr

82?F
Ergomo Pro/Spin
Good ride. Took it easy and tried to keep watts at 170, my avg. was 172 so I guess I did good, however, mu NP was still 200 and my VI still 1.18!!!! I cant seem to get my Awatts and NP close enough to get my VI under 1.10, ARRRGGGGHHHHHH!!!!!!!
Drank 1 bottle on Infinite w/ 2.5 scoops or 325 calories, worked well sweetness wasn't bad. I will try this again tomorrow under hrder conditions.

Swim

• 1h 22m
• 4400.00 yards
• 01m 51s /100 yards

OWS again. Went w/ a friend training for IMLP and did a long swim with him. I love OW swimming. The lake was perfect yesterday, calm and clear. Did 2 loops but took it easy.

Run

• 45m 18s
• 5.02 miles
• 09m 01s /Mi

Garmin Forerunner 205/305
Good run. Hot and HUMID!!! HR was up due to the humidity but felt pretty comfortable considering. Did this run after my swim for today.