Run #1

• 18m 30s
• 2.00 miles
• 09m 15s /Mi

Run #1
Stayed with Brynn the whole time because she's like the tortoise from the tortoise & the hare - steady the whole time. She's like those wind-up chatter teeth, you get her going and she'll keep whatever pace she starts at until she can't go any further. It's amazing. So she was my pacer the first two miles. Total guess on time, though it's probably close to accurate. With about 100 - 150 yards before the transition area we were at 17:10 so I figure 18:30 is fair.

Bike

• 36m 58s
• 12.00 miles
• 19.48 Mi/hr

Whew! Fast bike split for me. I think the course was a little short of 12 mi - Brynn's computer seems to be right on the money and she had 11.8 so until they post an "official" mileage I'm going with 12! That's what the Black Squirrel folks did when they learned that their course wasn't 21 miles but rather 18 and some change, so they changed the mileage on the final results. I wish Papillion would do that too - they advertise a 15 mi. bike on their tri but it's really more like 12.4.

Anyway, NICE wind pushing us out to the turn-around, then it played tricks on our minds on the way in. I still managed to average high 16 to mid-17s the whole way back though, which kept my avg. up. Avg. on the way out was 21.8! Smokin' fast for me.

Run #2

• 17m
• 2.00 miles
• 08m 30s /Mi

Another guess on time here but here's how I came up with it. At about 100 yards out of T2 my calves were cramping something fierce [both of them] so I stopped at a curb and stretched both for about 10 seconds each. Looked down at my watch and I was at >56 min. After I hit the turn-around I was over 1:05 and I finished in 1:12:45-ish so I figured 17 would be fair. Good pace for me coming off the bike AND stretching! Missed out on AG hardware though, bigtime.

Bike

• 1h 24m 58s
• 24.34 miles
• 17.18 Mi/hr

Last time I did The Loop it was 1:22:47. I didn't push nearly as hard this time as I did the last time. I think raising my seat was a very good move. WHY DIDN'T YOU GUYS TELL ME "YOUR SEAT'S TOO LOW!" I see how it is.

Felt like crap just about the entire time, except on the way out. I was a "riding mad" for the first 10 min. or so. Took just a frozen water bottle with me, it thawed nice and quickly and was completely melted at about mile 16 or so. I had it gone by mile 21, so I guess when it's warmer I need more than 1 bottle for this ride. Good info to keep in mind.

Also- this is Stage 3 for me in the TdF Challenge! Go Caisse! 80.7 mi out of 250 by the 28th - 32.28% of mileage goal, 27.77¯% of stage goal.

Swim

• 22m 49s
• 1350.00 yards
• 01m 41s /100 yards

W/U - 50, tie tri shorts, 200, fix goggles
44.94

1. 1:35.14
2. 1:42.88
3:18.02
M/S - 1100 continuous
01. 1:39.94
02. 1:43.55
03. 1:43.51
04. 1:44.25
05. 1:46.30
06. 1:45.57
07. 1:46.07
08. 1:43.18
09. 1:41.01
10. 1:43.24
11. 1:30.50
18:47.12

ALSO felt like crap during THIS workout! It was just not my day today. I got to the pool right at 9:00 and was planning on swimming until they kicked me out at 9:40 but I just couldn't do it. Thought it was just what I was doing in the water, breathing normal [right-side every 2 strokes] on the odd 50s and bi-laterally breathing on the even 50s. So I just breathed right at the 1000 yard mark. Then I really focused on form and front-quadrant swimming the last 100 yards and decided to stop. I stretched for about 10 minutes after I got done because I've been a bad boy about stretching lately so I figured I'd make it up to myself and plan on doing it more regularly.

Bike

• 1h 21m 30s
• 21.10 miles
• 15.53 Mi/hr

Nice ride with Brynnie to her work, then continued on the trail to Cooper Y, down 14th to Saltillo, over to 84th & home from there. Was in the low 14s I think when we parted ways, so I picked up the pace coming back. Felt nice and strong. I should do a new LT test one of these days and see how things look. I think it was March when I did it the last [and first] time.

Swim

• 24m 55s
• 1550.00 yards
• 01m 36s /100 yards

W/U - 5x50, odds breathe normal, evens bi-lateral
1. 1:30.86
2. 1:36.50
3. 48.25
3:55.61
M/S - 2x500, RPE 5, 8
1. 1:35.43
2. 1:40.25
3. 1:40.93
4. 1:42.26
5. 1:40.24
8:19.11
1. 1:28.19
2. 1:34.92
3. 1:29.76
4. 1:33.94
5. 1:27.02
7:33.83
C/D - 300 easy
1. 1:41.48
2. 1:45.43
3. 1:40.69
5:07.60

Average swim. Those fasties in the 2nd 500 was when I picked up the pace for 50 yards. I'm surprised at how well I recovered, usually I struggle with that. If I take off fast then I usually die out and have a horrible remainder of a set, but this time I sped up a couple times and held on. It was nice.

HA! "Average" swim. That second 500 was a PR for me by 10 seconds! w00t! I didn't even realize it. I thought it was a couple tenths slower than my fastest but I went back and checked and it is a new world personal record!