Bike

• 3h 17m
• 56.25 miles
• 17.13 Mi/hr

Promising a clear sunny day but instead it rained off and on all morning, no matter except the wet roads/dirt and grunge sure does a job on the bike. No fog thankfully.

175 watts
IF .81
NP 178
VI 1.02
TSS 218


Nutrition bottle on downtube, two water bottles in rear cages and profile aero bottle with water. No stops today, one pee break on bike, getting good at this and since I was wet anyway...no worries. Had salt tabs in bento box, one per hour. Ride went well, no GI issues, neck is sore, still adjusting to aero I guess. At truck, put bike in back, changed shoes, fuel belt with 3 water bottles and one gu. Garmin was already on wrist during bike.

Run

• 1h 03m
• 5.70 miles
• 11m 03s /Mi

Sidewalks were wet, cautious about hydroplaning.Walk break every mile to simulate an aid station.Gu at 30'. Irene kept me entertained and focused. Went well.With rain it stayed in 60's today, would have been a good day for a tri.

Run

• 30m
• 2.80 miles
• 10m 42s /Mi

An early run, try to get a swim in this evening. I'm hooked on Survivor this season, luv Russell's game but predict he won't last to see merger. Picking up bike tonight; tuneup. RR#2 tomorrow. Next week start taper. TGIF.

Swim

• 30m
• 1100.00 yards
• -----

Picked up bike, new whipple chain and tune-up.

Needed a swim before RR tomorrow.

100 wu
5X200

Run

• 1h 45m
• 9.75 miles
• 10m 46s /Mi

A cool front moved in last night, down from 70 to 56, perfect running weather. Hit my paces, a good run.

wu-20', 20'Z2, 10'Z1, 20'Z3, remaining Z1

Run

• 55m
• 5.30 miles
• 10m 22s /Mi

Feeling better, think I over trained last week plus the pollen, ragweed, is at its peak right now; I always suffer 1st part of spring. 1 -Zyrtec by day, 2- benedryl by night...the allergies r cumin !!

wu-15', 1X.5 mi Z4,(4') 1X1mi Z4, remaining Z2.

Bike

• 1h 00m
• 18.20 miles
• -----

Throat is still sore/stiff but feel better. You don't know until you start workout so made a deal to do 10' at FTP, 10 became 15 then 18' X 2 (4'). Last hard workouts this week, a race rehersal Saturday then start taper next week.

Swim

• 55m
• 2200.00 yards
• -----

A little more organized workout than usual, did make time go faster.
200 wu
400- 50dr/50free
4X50 free
300- 50dr/50free
4x50 free
200- 50dr/50fr
4x50 free
100 50dr/50fr
4X50 free
100 BS