Bike

• 11m 43s
• 2.99 miles
• 15.29 Mi/hr

Ride to ensure your bike is ready for the race. Take it nice and easy. The first 5 minutes. The last 5 minutes, feel free to throw some short sprints at the end as desired.

Run

• 05m 28s
• 0.55 miles
• 09m 58s /Mi

Run 5 minutes
Run after the bike. Just take it nice and slow. A short run to get the legs ready to brick on Sunday!

Bike #1

• 47m 23s
• 10.62 miles
• 13.45 Mi/hr

Bike to Work Day

Bike #2

• 48m 55s
• 9.76 miles
• 11.97 Mi/hr

bike back home

Run

• 32m 16s
• 3.01 miles
• 10m 43s /Mi

This should be an easy run. Take it slow, and run on flat terrain if you can

Swim

• 19m 01s
• 1000.00 yards
• 01m 54s /100 yards

For this workout, it is all easy. Take as much of a rest interval as you want between each set.

took it more moderate than easy. seriously thought about adding another 500yds, to help make it worth the effort of going to the pool. I'm not used to being the first one done with their swim ;)
used RI :10 throughout

50: 0:55
100 / 200: 5:41
300: 5:42 (prob got a little frisky here, swimming alongside a guy going just a tiny bit faster than me)
200: 3:53
100: 1:56
50: 0:56

Bike

• 1h 07m 45s
• 10.30 miles
• 9.12 Mi/hr

Olney Ride of Silence

Bike

• 51m 49s
• 14.03 miles
• 16.25 Mi/hr

Rollers with forkstand - to lessen the chances of my hurting myself just before the big race

Just ride nice and easy on the trainer. Promote blood flow to the legs

Bike

• 58m
• 15.17 miles
• 15.69 Mi/hr

Go ride steady for an hour. Keep the effort at a 4/5. Don’t push it too hard, but don’t take it too easy

except for one hill climb, took this all relatively easy