Bike

• 5h 53m 37s
• 100.04 miles
• 16.97 Mi/hr

Ride with Pat and Ed. Mostly flat to Canton. Watched the triathlon there. Then headed towards Jubilee. We were detoured by construction, so headed back to East Peoria. Climbed 3 big hills (Fondulac Overpass, Kerfoot, and Springfield Rd) Kerfoot may be the hardest hill I've climbed. Then headed home. I rode into Tremont and then a little past home to make it 100 miles.

2.5 scoops Infinit for the 40 miles to Canton
Clif Bar and Gronola bar at Tri.
2 scoops Infint every hour after.

Run

• 3h 18m 34s
• 18.30 miles
• 10m 51s /Mi

EP to Morton trail.
Loose nutrition plan. Carried 7 gels in 2 flasks, and took e-caps every now and then. Really don't recall when or how many. Really wish I'd have paid more attention.

Crossed paths with Dustin, turned around and ran with him a little. Walked with him a little on the way back to the water fountain.

Endomondo (Android App had this at 18.92 (3:20:01)

Bike #1

• 48m 42s
• 16.74 miles
• 20.62 Mi/hr

Warmup ride to TT's

Bike #2

• 27m 19s
• 11.12 miles
• 24.42 Mi/hr

T3 TT's
Put Spinergy on, but forgot aero helmet. Good ride with some wind.

Swim

• 1h 28m 09s
• 4400.00 yards
• 02m /100 yards

Time is swim time, not including 2 breaks of about 4 minutes each

2 x 1760 (4 laps of 440)
-- 33:41 (1:54/pace)
(8:18)(8:14)(8:26)(8:41)
-- 35:29 (2:01/pace)
(8:39)(8:48)(8:53)(9:07)
1 x 880
-- 18:52 (2:08/pace)
(9:16)(9:42)

Felt nice and comfy and strong. Great confidence builder.

Run

• 1h 45m 19s
• 10.00 miles
• 10m 31s /Mi

Run with Ed @ EP trail. Temp on the Walgreens sign said 96 at the start and 87 at the end. Humid too, when I left work at 6pm the heat index was 107. I almost bagged this run, but Ed messaged me and we decided to give it a shot.
Tried to start slower due to the heat. Ed talked about picking it up with 3 to go and did pick it up with 2 to go. I hung with him for a mile at about 9:30 pace, but couldn't hang at the 8:30 pace he went to.
Gels @ minutes 25, 55, 1:20
E-Caps @ minutes 10, 30, 40, 1:05, 1:30 (I think)

Good run in the heat with a strong finish