Bike #1

• 5h 36m 04s
• 95.75 miles
• 17.09 Mi/hr

Average Watts = 158

First half outside, second half on the trainer. Right lower back, hip and right hamstring were not happy outside (especially on the bumps) so I rode inside for the second half.

Bike #2

• 1h 00m 03s
• 16.90 miles
• 16.89 Mi/hr

Average Watts = 155
Hour ride to make up for not being able to run. 6.5 hours down, 4.5 more hours on the bike tomorrow.

• Calories out: 6416 From lifestyle:1652, From activities:4764
• Health data: Hours slept: 7

Swim

• 1h 08m 36s
• 4100.00 yards
• 01m 40s /100 yards

50s with breats every (2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2) strokes
5 x 50 No Kick
5 x 200 (3:36, 3:35, 3:36, 3:36, 3:35)
4 x 200 (3:29, 3:29, 3:30, 3:28)
3 x 200 (3:26, 3:24, 3:24)
2 x 200 (3:19, 3:20)
1 x 300 (3:13)
2 x 100 Kick

Bike

• 1h 30m 07s
• 23.80 miles
• 15.85 Mi/hr

Recovery ride on the CT (thunderstorms).

Average Watts = 94

Sport

• Massage
• 1h 00m

• Calories out: 3339 From lifestyle:1688, From activities:1651
• Health data: Hours slept: 7

Bike

• 2h 00m 04s
• 35.60 miles
• 17.79 Mi/hr

Average watts 121 / 142

2 x 20' Z2 Intervals
1 - 156 W / 143 bpm
2 - 156 W / 142 bpm

Run

• 1h 10m 12s
• 8.35 miles
• 08m 24s /Mi

30' Z1/ZR Warm Up
6 x 1/2 Mile repeats w/ 2.5 Min Rest at ZR
Run out final time at ZR/Z1

Warm, muggy, with occasional down pours. This run hurt my legs and my lungs. Hip is wicked sore right now but I'm getting a massage tomorrow, which should help.

1/2 Mile Repeats:
1 - 3:17 (6:34 pace)
2 - 3:10 (6:20 pace)
3 - 3:16 (6:32 pace)
4 - 3:14 (6:28 pace)
5 - 3:17 (6:34 pace)
6 - 3:13 (6:26 pace)

17:14:47 CEST

Cavendish takes it, in front of Apollonio from Sky, Petacchi third

• Calories out: 4017 From lifestyle:1694, From activities:2324
• Health data: Hours slept: 7

Swim

• 1h 07m 01s
• 4000.00 yards
• 01m 40s /100 yards

1 x 1000 warm up
20 x 50 (all between :42 and :45)
10 x 200 Pull

Run

• 40m 19s
• 4.00 miles
• 10m 04s /Mi

Recovery run. Pouring outside so on the treadmill. Boring. More rain tomorrow.

"He will see then that if I stop to piss, if I stop to change my wheel, if I crash - I have commissaire with me every time, I have a television camera with me every time, I have a f***ing ice cream truck with me the whole time."

• Calories out: 2786 From lifestyle:1710, From activities:1076
• Health data: Hours slept: 7

Run

• 59m 09s
• 6.95 miles
• 08m 30s /Mi

Cold, wind and rain,
Z2 1st mile @ 7:19 then ran out the time at Z1.

Bike

• 2h 00m 04s
• 36.40 miles
• 18.19 Mi/hr

Pouring rain. On the CT. Watts from the Quarq.

4 x 5' Intervals w/ 2' Rest
1 - 201 Watts
2 - 203 Watts
3 - 207 Watts
4 - 209 Watts

I did it right

16:29:14 BST

Cavendish was over the moon with his win. The road kicked up in the last 100 metres but he got his sprint exactly right.

• Calories out: 3822 From lifestyle:1696, From activities:2126
• Health data: Hours slept: 7

Swim

• 29m 33s
• 1600.00 yards
• 01m 51s /100 yards

3 x (50 Kick, 50 Fist, 50 Free)
10 x 100 (Pull/Kick/Pull/Kick)(last one = 1:49)
1 x 100 TT No Kick (1:23)
1 x 50 TT Kick (:53)

• Calories out: 1992 From lifestyle:1726, From activities:267
• Health data: Hours slept: 7

Run

• 2h 03m 34s
• 14.30 miles
• 08m 38s /Mi

Only good thing about this run is that its over.

Bike

• 1h 30m 03s
• 23.76 miles
• 15.83 Mi/hr

Tabata Intervals

1 - 377 Watts
2 - 382 Watts
3 - 376 Watts
4 - 298 Watts
5 - 313 Watts
6 - 335 Watts
7 - 318 Watts
8 - 339 Watts

• Calories out: 4016 From lifestyle:1689, From activities:2327
• Health data: Hours slept: 7