Bike

• 1h 24m 50s
• 24.45 miles
• 17.29 Mi/hr

Average Watts = 166

I need to get my butt on the bike before 6 a.m. or I'm never going to get a T run in. Super windy today (rode about the same speed as yesterday but averaged 15 more watts). Garmin was screwy with HR. Need to check the battery.

Run

• 46m 08s
• 4.91 miles
• 09m 24s /Mi

ZR/Z1 run. Garmin was totally screwy. Average HR = 195, not so much.

• Calories out: 3234 From lifestyle:1706, From activities:1529
• Health data: Hours slept: 7

Bike

• 1h 27m 54s
• 24.92 miles
• 17.01 Mi/hr

Average Watts = 154
Out to the ridge, one loop and back the long way. Pounding headache the whole time. Took a while for the legs to loosen up but felt good by the end of the ride.

Run

• 43m 10s
• 5.00 miles
• 08m 38s /Mi

Out and back on the rail trail. Stomach was not happy.

Swim

• 39m 21s
• 2400.00 yards
• 01m 38s /100 yards

1 x 800 Pull
1 x 800 Paddles
1 x 700 Free

• Calories out: 3647 From lifestyle:1698, From activities:1949
• Health data: Hours slept: 7

Sport

• Massage
• 1h 00m

I'm a mess. I knew that. At least I booekd three more appointments before IMLP.

• Calories out: 1780 From lifestyle:1720, From activities:60
• Health data: Hours slept: 7

Bike

• 1h 28m 13s
• 22.22 miles
• 15.11 Mi/hr

ZR ride out to the ridge and back.

Swim

• 27m 43s
• 1500.00 yards
• 01m 51s /100 yards

1 x 1500 easy

• Calories out: 2843 From lifestyle:1709, From activities:1134
• Health data: Hours slept: 7

Bike

• 1h 28m 01s
• 22.41 miles
• 15.28 Mi/hr

Average Watts = 124
Intervals
1 - 339 Watts
2 - 322 Watts
3 - 290 Watts
4 - 286 Watts
5 - 307 Watts
6 - 297 Watts
7 - 295 Watts
8 - 308 Watts

Run

• 2h 21m 55s
• 15.99 miles
• 08m 52s /Mi

One loop of the IMLP run course with some extra out and back on River Road. Felt solid throughout the run, actually was passing people, which is kind of enjoyable.

Swim

• 22m 27s
• 1200.00 yards
• 01m 52s /100 yards

Mirror Lake. Big scary trout swimming under me.

• Calories out: 4401 From lifestyle:1681, From activities:2720
• Health data: Hours slept: 7

Bike

• 6h 47m 16s
• 111.34 miles
• 16.40 Mi/hr

Average Watts = 150

IMLP course. Cool, rainy, crazy weather. Much easier than I thought it would be. Pretty comfortable all around and was super conservative on the descents. The small stingers I do not like, the long climb up White Face is right in my wheel house, low grade for a long time and all you need to do is spin the legs.

Run

• 51m 33s
• 5.90 miles
• 08m 44s /Mi

3 miles out and 3 back on the LP run course. Felt really, really good. Almost too good. Knee was a little sore and neck was a little sore but nothing big. Hope I didn't use all of my LP run mojo up today.

• Calories out: 7132 From lifestyle:1640, From activities:5492
• Health data: Hours slept: 7

Bike

• 1h 32m 16s
• 23.32 miles
• 15.16 Mi/hr

ZR Ride.
Average Watts = 122

Swim

• 1h 10m 01s
• 4200.00 yards
• 01m 40s /100 yards

Two loops on the IMLP swim course.

• Calories out: 3326 From lifestyle:1699, From activities:1627
• Health data: Hours slept: 7