Bike

• 2h 31m
• 56.00 miles
• 22.25 Mi/hr

Race
T2 - 2:11

Run

• 1h 59m 13s
• 13.10 miles
• 09m 06s /Mi

Race

Overall: 5:18:40

Swim

• 44m
• 2112.00 yards
• 02m 04s /100 yards

Race
T1 - 2:11

Swim

• 23m 22s
• 1200.00 yards
• 01m 57s /100 yards

OWS - 2 x 600
(11:07)(12:15)

Swim

• 18m
• 1000.00 yards
• 01m 48s /100 yards

250 WU
750 (13:30)

Wow, I can still swim a little :) That's a good thing, someone said there may be a 1.2 mile swim as a part of the 1/2 IM Saturday. Hmmmm.....

Run

• 37m 40s
• 4.62 miles
• 08m 09s /Mi

1.02 mile Warmup (8:52)
3.08 mile Tempo (23:09)(7:31/mile)
.5 mile Cooldown (5:38)

T3 Track Night. Last "Hard" workout until Mattoon. Just 2 swims, 1 jog, and 1 light bike ride left. This run felt good. I did get a little chafing on my foot from the tape I've been using for the PF. Hopefully I can get it to heal before Saturday.

• Calories: 1935 From fat:499.39 (54.38g, 25.81%), From Carbs:988.98 (242.29g, 51.11%), Protein:446.62 (109.42g, 23.08%)

Bike #1

• 48m
• 13.46 miles
• 16.83 Mi/hr

am easy commute to work (chilly)

Bike #2

• 45m 40s
• 13.46 miles
• 17.68 Mi/hr

pm commute home
mostly small ring

• Calories: 1853 From fat:361.57 (42.03g, 19.51%), From Carbs:1118.89 (292.63g, 60.38%), Protein:372.54 (97.43g, 20.1%)