Bike

• 50m 40s
• 13.29 miles
• 15.73 Mi/hr

very easy roller ride with fork stand; Z0 baby!

my legs felt pretty good after the ride, but they tightened up again later. they are particularly sore behind my knees, on the outside

Swim

• 29m 34s
• 1744.34 yards
• 01m 42s /100 yards

a pretty good race OWS, my first race under 2min/100m! w00t!

lots of contact throughout; between the 1st and 2nd turn buoys I found myself too wide right, but there was a woman in my way to the left to get over; kept bumping her, but she wouldn't change course. I tried to cut inside of her at the turn, but got kicked in the goggles by someone; lost some time and place here.

T1: 1:55
a nice, smooth transition. ran it, wetsuit off, helmet and glasses on, and GO!

Bike

• 1h 29m 37s
• 25.15 miles
• 16.84 Mi/hr

had a little trouble getting into my shoes; the back of the left one folded in under my heel. not my best shoes-on-bike start

attacked the course and the hill, but coasted more of the downhills than the last two training rides

I had 2 reference-point times taped to my stem; I was 1.5-2 min behind my PB ride at each, but finished just 10 seconds off the finish time!

T2: 1:15
another good transition
did a moving shoes-on-bike dismount, ran it down the hill to my rack, helmet off, shoes on, grabbed my belt with hat, etc, and was off and running

Run

• 1h 02m 54s
• 6.20 miles
• 10m 09s /Mi

and then the wheels fell off :(

got through the first 2.5-3 miles ok; off my PB pace, but ok. then I hit some more tough hills and the next thing I knew I was WALKING! That certainly wasn't in the race plan! ended up walking the last three hills, pissed at myself and feeling bad. came in about 40 seconds behind last year's run time

overall, took almost 7 minutes off of last year's finish time

997/1684 OA
234/559 F
23/58 AG

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