Run

• 32m 09s
• 3.00 miles
• 10m 43s /Mi

1mi warmup, Z1&2
1mi tempo, Z3 (slopped over into Z4 for just a little)
1mi cooldown, Z2

Sport

• Core Training
• 07m

Bike

• 45m 15s
• 14.86 miles
• 19.70 Mi/hr

rollers with fork stand

7 min easy warmup
13 min moderate
15 min hard
5 min moderate
5 min easy cooldown

Run

• 32m 28s
• 3.00 miles
• 10m 49s /Mi

ran near the pool near work; hillier and more urban than what I'm used to. Didn't bother to try to stay in Z2 or under.

Swim

• 25m 37s
• 1312.34 yards
• 01m 56s /100 yards

100wu: 2:10 (RI:30)
400 easy: 8:54 (RI:30)
300 moderate: 6:25 (RI:20)
200 faster: 4:07 (RI:15)
100 fast: 1:56 (RI:30)
100cd: 2:09

Bike

• 45m 19s
• 14.61 miles
• 19.34 Mi/hr

rollers with fork stand

need to get used to hammering on the tri bike!

Run

• 33m 49s
• 3.05 miles
• 11m 05s /Mi

HR says this was an easy zone 1&2 run, but my body did not agree. Ouch!

Sport

• Stretching
• 20m

Swim

• 18m 43s
• 902.23 yards
• 02m 04s /100 yards

Pouring rain off and on since yesterday flooding everything and the creeks are dumping into the bay.

Oly swim was shortened to 750 due to debris in the water beyond the sprint turns

solid swim with some goodly contact out to the first turn buoy; no sighting/navigation/disorientation problems this year :)

122/162 OA
23/42 F
2/5 AG

T1: 1:58
33/162 OA
5/42 F
2/5 AG (can't believe I was beaten by 1 second!)

Bike

• 38m 33s
• 10.93 miles
• 17.01 Mi/hr

Oly and sprint bike shortened to an 11 mile out and back due to debris and flooding on the roads.

I could probably have pushed this harder.

Official time: 39:18
125/162 OA
23/42 F
3/5 AG

T2: 1:04
34/162 OA
6/42 F
1/5 AG

Run

• 59m 49s
• 6.21 miles
• 09m 37s /Mi

ran faster than my plan; under an hour was only a long-shot goal :)

kept my pace in check on the out, but was running faster than planned; after the turn around I started upping the pace. I felt strong on the back and super strong during the last 1.5 miles and really started pushing it towards home. So very happy with this!

Official time: 59:52
136/162 OA
30/42 F
3/5 AG


Finished 3rd in AG