Bike

• 1h 05m
• 18.90 miles
• 17.45 Mi/hr

The bike seat held up with no downward movement. yea. See how if fairs on a long ride this weekend. 32' of Z4 work and short brick. good burn.

Run

• 20m
• 1.80 miles
• 11m 06s /Mi

EZ run.

Run

• 55m
• 5.35 miles
• 10m 16s /Mi

Knee held up pretty well, very little residual soreness an hour later, we'll see how day does, but so thankful.

Wu 20' with three 30" strides
3 X .5 mi Z4-5
20' Z3
remaining z1

Swim

• 1h 12m
• 2500.00 yards
• -----

Combo speed and endurance with 200's mostly, some drills and BS. Trying to find someone to get a stroke tuneup.

Swim

• 1h 05m
• 2300.00 yards
• -----

Bagged run this morning to rest Knee, still a little sore will run tomorrow. took bike to LBS, seat moved down during ride saturday about half inch, this is reoccurring and I didn't want to chance over tightening, cracking frame or stripping threads (forum threads). They put carbon grease and tightened the two bolts evenly, will see Wed if it holds.

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.