Swim

• 24m
• 1200.00 yards
• -----

Race Prep
OWS - 2 x 600

Bike #1

• 48m 45s
• 13.47 miles
• 16.58 Mi/hr

Commute to work/all small ring/higher cadance

Bike #2

• 32m 12s
• 12.69 miles
• 23.65 Mi/hr

Tri-Shark TT's
Course was actually 12.45 but I missed a turn and had to turn around. Got to race with some fasties at the end. Pulled out a sprint finish "win"

• Calories: 1550 From fat:333.44 (38.17g, 21.51%), From Carbs:776.85 (200.07g, 50.12%), Protein:439.71 (113.24g, 28.37%)

Swim

• 27m
• 1200.00 yards
• 02m 15s /100 yards

2 x 500 (300swim/100pull/100kick) worked on sighting - 300's @ about 5:30
1 x 200 swim (3:30ish)

Run

• 35m 58s
• 4.16 miles
• 08m 39s /Mi

Track night/taper workout
1600 warmup
3200 w/ 100yds of strides every lap
1600 cooldown

• Calories: 1814 From fat:248.92 (28.61g, 13.72%), From Carbs:1051.96 (272.03g, 57.99%), Protein:513.12 (132.69g, 28.29%)

Bike #1

• 44m 10s
• 13.46 miles
• 18.29 Mi/hr

am commute to work:
10' wu
3 x 5' pushing pace/4-5' EZ/High cadance spinning

Bike #2

• 43m 43s
• 13.47 miles
• 18.49 Mi/hr

pm commute home, steady ride/pace tried to concentrate on higher cadance.

• Calories: 2339 From fat:564.55 (62.96g, 24.14%), From Carbs:1140.62 (286.23g, 48.77%), Protein:633.83 (159.05g, 27.1%)

Bike #1

• 2h 45m 16s
• 49.28 miles
• 17.89 Mi/hr

Nice ride with Nick, Pat, and Glen. Rode paceline for most (Glen and Nick's first time). Attacked some hills.

Run

• 09m 19s
• 1.18 miles
• 07m 54s /Mi

Brick after bike.
Pushed first mile (7:28)

Bike #2

• 06m 40s
• 1.97 miles
• 17.73 Mi/hr

Cool down ride home

• Calories: 1312 From fat:320.88 (33.88g, 24.46%), From Carbs:247.35 (58.76g, 18.85%), Protein:743.78 (176.71g, 56.69%)