Bike

• 2h 35m
• 43.80 miles
• 16.95 Mi/hr

Nice sunny morning, had my fit tweaked on Friday, moved saddle up some, felt ok today. EZ steady watt ride. Good to be outside riding again, lots of riders out today.

Bike

• 3h 05m
• 53.00 miles
• 17.19 Mi/hr

Rain was supposed to hold off till 9a, figured I get an hour in before sunup and finish rest outside...dry. After first interval the legs were not there, made it through 2nd barely but could not do another. Loaded bike and 25' drive was unloading bike when clouds opened up, nah not doing 2hrs in rain so drove home and finished on trainer. Anything longer than hour and half on trainer is just brutal. I was really tired, more than I should have been but then again the volume increase this week may have contributed. Back on road again tomorrow, looks to be about 41 at sunup. Knee is still sore so bagged brick.

Swim

• 1h 05m
• 2300.00 yards
• -----

Off today , DW birthday, got in an early swim, then a fit adjustment at LBS. My saddle had dropped some, took measurement and actually wrote it down this time. Drills and a few 3 and 400's.

Run

• 1h 31m
• 8.80 miles
• 10m 20s /Mi

Had to be worst fog since I've lived in Pa. Stayed on known route, my blinkie light on. Knee a little sore so didn't push intervals.

Bike

• 1h 15m
• 22.80 miles
• 18.24 Mi/hr

Knee feels better thankfully its a bike workout and not run. I skipped brick, giving knee another 24 hrs rest. This was a tought one with 40' total FTP time. I may need to add another fan!!

Run

• 40m
• 3.60 miles
• 11m 06s /Mi

EZ run, face planted on sidewalk about half way through...never saw break. Serves me right for picking new route. Left knee hit hard but able to finish run, usual road rash on elbows, knees, hands. Iceing knee.

Swim

• 1h 00m
• 2100.00 yards
• -----

Knee was a little swollen, luckily it didn't bother me much during swim

Run

• 1h 00m
• 5.70 miles
• 10m 31s /Mi

We had a great time in Galveston, did Segway tour, those are fun rides, nice dinner after.

Little sore from Sundays race. Lets get this party started.
wu 1 mi
4X.5mi (3) Z4
remaining Z 2
CD 5'

Swim

• 1h 00m
• 2200.00 yards
• -----

Mostly drills and 100's on 15" rest, trying to keep good form which I can tell goes south towards end of swim.