Run

• 1h 02m 40s
• 6.62 miles
• 09m 28s /Mi

Beautiful day for a run!! Just took it easy and enjoyed the journey.

Strength

• 40m

1. Roller - Mid back (15x each)
2. Roller - Glutes L&R (15x each)
3. Roller - Hamstrings L&R (15x each)
4. Roller - Calves L&R (15x each)
5. Roller - IT Band L&R (15x each)
6. Roller - Quads L&R (15x each)
7. Roller - Inner thigh L&R (15x each)
8. Roller - Lats L&R (15x each)
9. Ankle Mobility Exercises L&R (10x each).
10. Rotational Calf Stretch: L&R, Inner & Outer (3x 30 sec each)
12. Rectus Femoris Stretch (3 x 60 sec each)
13. Band Bridge (5 x 5 sec ) x 3
15. Hip Flexor (5 x 5 sec ) x 3

Bike

• 2h 25m 04s
• 42.00 miles
• 17.37 Mi/hr

Trainer workout while watching the tour. Done as:

w/u: 45' 65-70%ftp (np = 109)
m/s: 60' 80-85%ftp (np = 131)
30' 75-80%ftp (np = 123)
c/d: 10' ez

Swim

• 35m 51s
• 1828.80 meters
• 01m 57s /100 meters

w/u: 100 swim, 100 k, 100 swim, 100 k, 100 swim

m/s: 1000 yd TT (14:49 = 1:29/100 t-pace)

c/d: 500 mix

Run

• 37m 40s
• 4.16 miles
• 09m 03s /Mi

w/u: 15 min
m/s: 2 x 1 mile @ 8:22 pace (2 min r/i)
c/d: 5 min

Garmin battery was dead so I did this as 2 x 1.04 miles b/c that's the length of the Harris Y track. Each 1.04 mile = 8:36 which equals 8:16mm. Not too far off my target pace.

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.