Bike

• 1h 00m 03s
• 17.00 miles
• 16.99 Mi/hr

On the trainer. I'm now a wuss about going outside.

Swim

• 50m
• 2700.00 yards
• 01m 51s /100 yards

1 x 800
5 x 300
2 x 200

I need to get better at pushing myself in the pool. Its way to easy to get in a zone and just coast.

• Calories: 2075 From fat:388.55 (43.32g, 18.73%), From Carbs:1115.69 (279.87g, 53.77%), Protein:570.76 (143.18g, 27.51%)

Bike

• 1h 19m 54s
• 22.63 miles
• 16.99 Mi/hr

With the late sunrise (6:20 a.m.), the cold (40 degrees), the road construction and the most of all the school buses, I think this may have been the last early weekday morning ride outside. Looks like its going to be the trainer from here on out.

Run

• 54m 46s
• 6.04 miles
• 09m 04s /Mi

Garmin was not cooperating so my mile numbers are messed up. Ran two loops of the three mile course.

 

• Calories: 1937 From fat:386.72 (43.99g, 19.96%), From Carbs:1006.38 (257.57g, 51.96%), Protein:543.9 (139.21g, 28.08%)

Run

• 39m 25s
• 4.00 miles
• 09m 51s /Mi

Easy loop. Achilles was a little tight but it was also 46 degrees out, which may have had an adverse effect tightness wise.

Swim

• 1h 01m
• 3300.00 yards
• 01m 51s /100 yards

800 TT = 13:48
400 TT = 6:46
400 TT = 6:44
200TT = 3:17

 

• Calories: 2048 From fat:446.55 (50.24g, 21.8%), From Carbs:1024.8 (259.4g, 50.04%), Protein:576.66 (145.96g, 28.16%)

Bike

• 1h 25m 58s
• 23.58 miles
• 16.45 Mi/hr

I don't know what I hate more the fact that the sun doens't come up until 6:20 or the fact that once I get out riding there's school buses everywhere.

Run

• 54m 34s
• 5.72 miles
• 09m 32s /Mi

2 2.85 loops at ZR. Thought I was supposed to run 50 -- didn't read correctly. Legs felt good. No achilles pain at all, which was nice.

• Calories: 1892 From fat:358.94 (41.21g, 18.97%), From Carbs:823.46 (212.7g, 43.52%), Protein:709.6 (183.29g, 37.51%)

Swim

• 36m 21s
• 2000.00 yards
• 01m 49s /100 yards

1 x 2000 Easy

 

• Calories: 1707 From fat:350.99 (40.25g, 20.56%), From Carbs:751.32 (193.83g, 44.01%), Protein:604.69 (156.01g, 35.42%)

Swim

• 29m 10s
• 2112.00 yards
• 01m 22s /100 yards

FIRMman Swim. Wicked rocky with lots if waves but generally the current and waves were pushing so it made for a fast swim.

Bike

• 2h 57m 18s
• 56.80 miles
• 19.22 Mi/hr

FIRMman Bike. Bike was a little bit long. First 5 miles or so were turny and hilly getting out of town. Next 10 were fast and flat on an open highway. Miles 15-30 or so were lots of climbing followed by a descent at the end. 30-35 were fast and flat with a tail wind to the turnaround. 35-56 were back on a straightway directly into a headwind. Tough to be peddling downhill and only be doing 18 mph.

Run

• 1h 58m 49s
• 13.10 miles
• 09m 04s /Mi

Y shaped course with three out and backs, rolling hills decent wind.

Mile 1 - 8:59 / 155 bpm
Mile 2 - 9:18 / 155 bpm
Mile 3 - 8:52 / 154 bpm
Mile 4 - 9:01 / 155 bpm
Mile 5 - 9:08 / 157 bpm
Mile 6 - 9:09 / 157 bpm
Mile 7 - 9:09 / 156 bpm
Mile 8 - 9:15 / 157 bpm
Mile 9 - 9:29 / 156 bpm
Mile 10 - 9:22 / 157 bpm
Mile 11 - 9:48 / 160 bpm (long hill)
Mile 12 - 9:22 / 157 bpm
Mile 13.1 - 8:52 /162 (booked it home)

Sport

• Massage
• 1h 00m

Pre- FIRMMan massage.