Bike

• 4h 01m 10s
• 100.00 kms
• 24.88 KM/hr

Epic ride on trainer.
Two action/adventure movies.
One cliff bar, one granola bar, one Almond Butter and J, two gatorades, three waters.One Tylenol pre ride and one at 3 hours.
One change of shirt and shorts. Used padded bike shorts, not tri shorts.
Focused on slightly higher speed (striving to ultimately get to an average of 27 km/h that I did at Ironman)
Drank every 15 minutes, climbed every 14 minutes. Ate every hour.
Cadence wasn't that hot. Felt great for two hours, then it started getting a little harder. At 3 hours I questioned what I was doing. Kept going. Movies ran out at 3:30 as did my energy. I put on some Moby and started playing gear games. One harder cog every .5km.
Got it done. Felt a little tired, hips a little stiff, butt otherwise great.
Probably should have done a short brick, but didn't feel like it.
Time to start thinking about getting Dirty Girl out.

Sport

• Stretching
• 15m

• Health data: Hours slept: 7

Swim

• 1h 13m
• 3000.00 meters
• 02m 25s /100 meters

Two hellish days at work...missed lunch twice. Snuck out of work a little early and swam.
5 x 500fc with 50 bs between each one. Followed by 25 x 4 bs/back kick and then 150 fc and finished with 50 bs.

• Health data: Hours slept: 7

Run

• 37m
• 6.00 kms
• 06m 10s /KM

Crap that was hard. Couldn't get a rhythm going. Legs were so heavy. Track just drained everything out of me.
Doesn't help that I skipped lunch and worked until 6 pm.
Life goes on. Got a short run in, at least. Distance is an estimate.

Sport

• Stretching
• 20m

• Health data: Hours slept: 7

Swim

• 36m 51s
• 1600.00 meters
• 02m 18s /100 meters

Could have just kept swimming. Ran out of time. Slow is smooth, smooth is fast.
1500 fc continuous
25 back kick
25 bs
25 back kick
25 bs

Bike

• 1h 00m 09s
• 24.02 kms
• 23.96 KM/hr

Sufferfest revolver.

• Health data: Hours slept: 7