Swim

• 16m 53s
• 1093.61 yards
• 01m 32s /100 yards

good, short, fast swim, last before Sunday's race

200wu: 3:48
2x100 fast: 1:39 (fastest 100 ever?)/1:45
4x50 fast: 48/50/49/50
12x25 fast: 22/24/23/24/23/24/24/24/24/24/23/24
100cd: 1:47

Bike

• 33m 34s
• 8.51 miles
• 15.21 Mi/hr

easy does it

Bike

• 34m 34s
• 9.46 miles
• 16.41 Mi/hr

10min warmup
2x: 2min hard/3min easy
10min cooldown

Run

• 32m 46s
• 3.05 miles
• 10m 44s /Mi

felt a bit tight

1mi warmup zones 1&2
1mi sprints into zones 3&4 with zone 2 recovery
1mi cooldown zones 1&2

Sport #1

• Core Training
• 05m

Sport #2

• Stretching
• 05m

Swim

• 40m 55s
• 2405.95 yards
• 01m 42s /100 yards

great swim!

250wu: 4:53

400 moderate: 7:51
2x50 fast: 0:47/0:50

300 moderate: 5:48
2x50 fast: 0:49/0:50

200 moderate: 3:47
4x50 fast: 0:50/0:51/0:51/0:51

2x100 easy/moderate: 1:56/1:51
4x50 fast: 0:49/0:52/0:52/0:51

250cd: 4:54

Run

• 55m 08s
• 5.01 miles
• 11m /Mi

almost noon when I started; stupid time to run, but I spent the morning taking photos at the DuThe2 race. Not a bad run considering the heat and humididty

Bike #1

• 15m 06s
• 3.67 miles
• 14.58 Mi/hr

warmup

Bike #2

• 1h 19m 36s
• 23.16 miles
• 17.46 Mi/hr

great ride on the Oly bike course, but I think I was beyond race pace. Probably need to be closer to 1:22-1:24 for the race to still have legs for the run.

Bike #3

• 26m 03s
• 6.25 miles
• 14.40 Mi/hr

cooldown