Bike #1

• 11m 30s
• 2.65 miles
• 13.82 Mi/hr

warmup

Bike #2

• 1h 35m 07s
• 25.13 miles
• 15.85 Mi/hr

Columbia Tri route

very windy, hard effort; mostly headwind early, mostly tailwind later (really shows in the lap speeds); considering the wind this was a pretty good ride (about 3 minutes slower than last year's race)

Bike #3

• 12m 22s
• 2.84 miles
• 13.79 Mi/hr

cooldown

Run

• 57m 13s
• 5.57 miles
• 10m 16s /Mi

felt looong, but felt better than Thursday's run

Bike

• 1h 16m 43s
• 18.57 miles
• 14.52 Mi/hr

Ride steady. Do not take it too easy, but don’t blow it out either.

Run

• 30m 34s
• 3.01 miles
• 10m 09s /Mi

felt especially hard today; I think my nutrition was off.

do what feels good. Ditch the HR monitor. Don’t even think about it. Focus on your form as needed and just run

Swim

• 47m 55s
• 2500.00 yards
• 01m 55s /100 yards

neck and shoulders still hurting; dropped the last pull set

75's were great, the 50's not so much

Warm up:
200 swim, 100 kick, 200- Alternate 25’s: right arm only, left arm only, 200 pull: did as continuously as possible (didn't properly read the instructions)
15:32

6x75 fast. Do these on the 2:00. (Karen, I can do these on the 1:30)
1:14/1:16/1:15/1:18/1:17/1:17

300 pull easy: 5:45

6x50 fast. :10 RI
I was dying here!
48/52/53/54/53/54

300 pull easy : 5:49

6x50 fast :20 RI:
better with more rest but still tough
49/51/51/53/52/53

C/D 150 easy: 2:54

Bike

• 1h 15m 07s
• 20.21 miles
• 16.14 Mi/hr

Warm Up - 15 minutes Easy

Main set – 50 minutes
• 5 minutes 60-70 cadence
• 5 minutes 90+ cadence

Cool Down - 10 minutes of easy cycling

Run

• 25m 15s
• 2.52 miles
• 10m 01s /Mi

do what feels good. Ditch the HR monitor. Don’t even think about it. Focus on your form as needed and just run