Bike

• 6h 36m 30s
• 100.24 miles
• 15.17 Mi/hr

Longest ride since April's Bike Around The Buttes. Started out with hills (over 5500' of climbing: Sierra College, Ridge Rd, Indian Hill, Lincoln Ave through Auburn to LemondWalked, back down Auburn-Folsom) then came down and rode the AR Bike Trail. Came out from the trail at the Fair Oaks bridge at mile 95 which I believe closely resembles the big hill at Vineman.

Felt pretty strong throughout. No nutrition issues, therefore no cramping issues. 3 scoops CarboPro + 1 flavor packet + 1 S!Cap per 24oz bottle per hour. Drank slightly more than that, and also drank plain water as desired (probably a couple bottles' worth). Had a couple packs of Clif Bloks as well. Ended up a little dehydrated but not bad. Temperatures started in the 60's but climbed to the high 80's/low 90's by the end.

Took a few breaks: one to fix a flat, one to refill all my bottles, and a couple more to just chill out. Total time was closer to 7:30.

My toes/balls of feet get sore -- need new cushion inserts. My right hamstring gets a little tight, and my neck and back get a little sore. The breaks help a lot.

Run

• 30m 01s
• 2.71 miles
• 11m 04s /Mi

Brick run after bike. Didn't feel too bad, surprisingly. Started out at almost 10min/mi pace, but just took it easy. I took a bike bottle with me (CarboPro mixture -- see bike info), but I think the concentration was too high for running.

Pretty pooped after the run, but still not too bad considering. Felt better than I did after the 70-miler a couple weeks ago.

Run

• 30m
• 3.32 miles
• 09m 02s /Mi

On the treadmill immediately after the swim. Again, felt strong and was able to maintain 6.5 and 7.0 mph paces for over 10 min & 5 min, respectively.

Swim

• 1h 14m 55s
• 3550.00 yards
• 02m 06s /100 yards

Best (and longest). Swim. Ever. I just kept going and going and wasn't really getting tired. My times did not drop off much through the whole swim, and I still had some energy to pick it up for a lap if I wanted to. My last 50 was under 1:00. (2 miles = 3520 yards.)

Swim

• 34m 27s
• 1600.00 yards
• 02m 09s /100 yards

400 yards of this were pulling with a bouy, the rest was straight swim. The bouy slowed me down a little bit. Not sure what that means in terms of refining my technique.

Run

• 3h 33m 03s
• 17.06 miles
• 12m 29s /Mi

Yikes. Started a bit late. The heat made it really tough. Started walking before 13 miles, ran a few more short times, but mostly walked the last miles. I also started out too fast. Had some stomach pain late in the run -- not sure what that was about but I was craving plain water and something to eat -- all I had was my CarboPro bottles. Probably into the low to mid-90's by the finish.

My standard nutrition plan seemed to work well (except for late in the run -- not sure if it was the nutrition's fault or not, though). 2 scoops CarboPro per 24oz bottle + 1 flavor packet + 1 S!Cap. Tried to drink a bottle in about 40 minutes, if not less.