Run #1

• 26m 34s
• 3.13 miles
• 08m 29s /Mi

Run 1: 5k
Look at that HR! Zone 5 all the way! That might have helped make the bike feel harder, you think?

4/10 AG but a new 5k PR!
61/130 F
259/391 OA

T1: 1:58 3/10 AG
Not my best, overran my rack and fumbled a bit with the aero helmet

Bike

• 48m 13s
• 14.64 miles
• 18.22 Mi/hr

the winds were brutal: NNE wind 11 mph, gusts 24 mph; head/cross out, tail/cross back. The wind would come as a cross blast between the buildings and literally blow you over and knock you off your line, then you get hit from the other side, all the time into a headwind out. This was hard enough with narrow Zipp 303 rims, but it would have been totally insane if I hadn't taken off the rear wheel cover! Glad I kept it upright the whole way!

3/10 AG
26/130 F
167 OA

T2: 0:30 1/10AG
left the shoes on the bike, racked the bike, dropped the helmet and ran for all I had left

Run #2

• 00m 25s
• 0.06 miles
• 07m 13s /Mi

run 2: dash from TA to finish mat; ran for all I had left...barefoot!

1/10 AG
202/391 OA

Swim

• 16m 30s
• 984.25 yards
• 01m 40s /100 yards

warmup:
100 swim/50 kick/50 pull: 3:47

200 moderate: 3:42
100 easy: 1:55
100 fast: 1:44
4x50: 3 fast, 1 easy: :48/:51/:52/:57

100cd: 1:56

Bike

• 30m 34s
• 8.05 miles
• 15.79 Mi/hr

ride after swimming

Run

• 33m 43s
• 3.00 miles
• 11m 14s /Mi

Run – 3 miles
• Warm up for a mile in zones 1 and 2.
• For a mile, run easy and do some sprints getting your HR up to zone 3 and 4. Recover as needed.
• Cool down for a mile in zones 1 and 2

Sport

• Stretching
• 15m

Bike

• 45m 21s
• 13.10 miles
• 17.33 Mi/hr

Rollers with fork stand
45 minutes, easy

Run

• 34m 43s
• 3.01 miles
• 11m 32s /Mi

Z1/Z2

Swim

• 19m 19s
• 1093.61 yards
• 01m 45s /100 yards

warmup:
50 kick/50 pull x2: 4:31

300 fast: 5:30 (1:50/100)
200 fast: 3:45 (1:52/100)
2x100 fast: 1:48/1:45

100cd: 1:59