Run

• 1h 15m 35s
• 7.05 miles
• 10m 43s /Mi

Only had a few instances of HR strap funkiness, so that was nice to have some decent HR data for this run.

Felt really good all things considered. After 10K the wheels started to fall off, but I pushed through anyway. Since I did the huge ride yesterday (16 miles farther than my longest this year) I decided to take it easy on the body today and do a 4 min run/ 1 min walk interval throughout. I actually averaged 3 seconds per mile FASTER today than my 6.2-miler last week when I did 4:30 run/ :30 walk. Whoa!

Bike

• 3h 28m 07s
• 56.00 miles
• 16.14 Mi/hr

Kansas course. More details to come when I have a little bit more time.

Well no wonder I felt so bad, I spent 45 minutes in Z3 and another 17 in Z4 (almost 2 minutes in Z5!) That's just poor pacing. Part of it was I was hanging with the fast guys at the beginning, just chatting away. I was in the mid-150s which is right in the middle of my Z3. Then toward the end of the ride where it got really hilly my HR had started to creep so what "felt like" 150-ish BPM was around 156. I was doing 20+mph across the entire dam at 156bpm, just couldn't get it to go down even when I dropped down a gear. Going up the dam hill I was doing 6.2mph, that felt pretty awful.

So from what I can tell, the first half of the course (with a few exceptions) is more or less flat/gentle rollers. After that, it's more aggressive rollers and very little flat until you turn on that 750 Rd and that 660 Diagonal Rd (I think that's what it was named anyway). Also of course 1000 road and the dam are flat too, but then there are boogers going both to as well as through the park to get to T2. I'm thinking I will stick to mid-Z2 for the flat sections and go especially easy once the hills start after the bridge that goes over the west side of the lake. There's a huge hill there and then you turn right and you're on another huge hill about 2/3 of a mile later.

For this ride the temps were 90 degrees and the wind was out of the south/southeast at what I would estimate to be 15 miles per hour, with a few gusts 20-25mph. Ideal wind conditions (well, besides no wind) would be out of the Southwest because then it's essentially pushing you back toward T2 for much of the time.

I was dumb and brought a whole TWO water bottles, both with Gatorade I had mixed/frozen the day before. They were completely thawed by the time we started riding and I had to be stingy with how much I drank out of them, knowing it was going to be a long day and there were no aid stations. I made them last and only had to take a little bit of Justin's water at the first turn-around (I think the 20 mile mark) because I was craving plain water. After I got done I got a 32-oz Gatorade out of my car and even though it was very warm I chugged half of it. The fast guys asked me if I wanted a beer which I declined, but I did take them up on an offer for a cold water, and I slammed that thing in less than a minute! It's strange because I didn't feel like I was dehydrated or dying of thirst (which I fully expected to feel by the end, plus possibly a headache, but neither occurred). With how much I drank afterward, obviously my body really needed some hydration and it felt SUPER good to get some in me. One of the guys (John) had the same bike as me AND he had the Speedfil hydration system so I took a look at how he had it set up and asked a few questions. Now I'm confident I can get mine all hooked up and ready for action. Apparently the thing holds 40 ounces! Pretty awesome.

Swim

• 41m 54s
• 2500.00 yards
• 01m 40s /100 yards

200 w/u

3:26

400 pyramid (100,200,300,etc)

(100)
1:36

(200)
1. 1:44
2. 1:47

(300)
1. 1:45
2. 1:52
3. 1:45

(400)
1. 1:46
2. 1:47
3. 1:49
4. 1:46

(300)
1. 1:46
2. 1:47
3. 1:48

(200)
1. 1:41
2. 1:39

(100)
1:33

5x100 hard but still maintain form, leaving on 1:45

1:33
1:35
1:38
1:38
1:39

200 easy long & strong form-focused c/d

1. 1:50
2. 1:51

Bike

• 1h 15m 51s
• 24.35 miles
• 19.26 Mi/hr

BOOM

5 minute PR on The Loop!

Bike

• 1h 06m
• 13.23 miles
• 12.03 Mi/hr

Whoops, accidentally put in 1 minute 7 seconds and it came up with 710 mph. I actually kinda like that ;)

Pulled the little boys along on a cool sunset bike ride to the lake, around it, and back home. I tried pointing cool stuff out to them (mainly birds and bodies of water... hey, it's Nebraska) and explaining basic cycling etiquette (like why we say "Passing on your left!"). It was a really fun time. I can't wait until they're older and we can get them on trail-a-bikes and they can get an even better sense of how to be a respectful and skillful cyclist.

Swim

• 30m 28s
• 1750.00 yards
• 01m 44s /100 yards

Decided to swim a mile.

300 easy

1:44
1:48
1:49

5x100 form

1:40
1:41
1:42
1:42
1:41

500 easy

1:46
1:49
1:47
1:49
1:45

3x100 medium-hard

1:37
1:41
1:42

150 c/d
2:46

Run

• 40m 40s
• 3.78 miles
• 10m 45s /Mi

Decided to run "three or four" miles with my wife. And that's just what we did! Took Penny with us and she was being kind of a butt. She was probably just a little too warm even though we stopped for water (twice) and there was a stiff headwind on the way back. I wore my light blue 1970s-style (aka short shorts) shorts that have the built-in underwear thingy in them. I knew I was going to chafe so I borrowed some Body Glide from Brynn (made sure to return it after I used it) and I don't think I got enough on there. It's not sore down there but while I was running it definitely wasn't "gliding" like I assumed it would. Lesson learned for next time.