Bike #1

• 25m
• -----
• -----

Pre-race warmup on trainer and inside track.

Bike #2

• 24m 58s
• 9.96 miles
• 23.94 Mi/hr

Fairly happy with this ride. I didn't know what to expect since it's been 2 years since my last time trial. My previous pr was 27:30 or so and I hoped to go under 26 tonight.

My lap times were pretty consistent with my 5th lap being the fastest. :)

FYI -- it's 7 laps around the 1.5 mile LMS.

1 03m 50s 1.50 miles 23.48 mph 177 185
2 03m 48s 1.50 miles 23.68 mph 186 189
3 03m 46s 1.50 miles 23.89 mph 187 188
4 03m 46s 1.50 miles 23.89 mph 186 187
5 03m 43s 1.50 miles 24.22 mph 185 187
6 03m 45s 1.50 miles 24.00 mph 188 189
7 02m 22s 0.96 miles 24.43 mph 189 190

AvgPower = 170
NormPower = 171
AvgCad = 98 (a little high)

Run

• 27m 58s
• 3.11 miles
• 09m /Mi

Harris Y track. Not a big fan of evening workouts but that's all I could manage today.

Swim

• 36m 03s
• 1828.80 meters
• 01m 58s /100 meters

w/u: 200 swim, 200 pull, 4 x 50 swim golf

m/s: 5 X 200 (:20) desc 1-3, 4-6 (3:05, 3:03, 3:00) (2:57, 2:55)
100 EZ
4 X 25 sprint (:30) (:17,:17,:16,:16)

c/d: 200 mix

Felt very slug-like tonight.

Swim

• 14m 13s
• 777.24 meters
• 01m 49s /100 meters

Cove swim at LKN.

Bike

• 2h 38m 04s
• 41.60 miles
• 15.79 Mi/hr

Deal Rd with Jeff.

Swim

• 36m 13s
• 1828.80 meters
• 01m 58s /100 meters

w/u: 200 swim, 200 pull, 4 x 50 swim golf

m/s: 5 X 200 (:20) desc 1-3, 4-6 (2:59, 2:58, 2:52) (2:59, 2:52)
100 EZ
4 X 25 sprint (:30) (:16,:16,:16,:16)

c/d: 200 mix

Bike

• 1h 53m 25s
• 32.00 miles
• 16.93 Mi/hr

Trainer ride while watching Le Tour. :)