Swim

• 40m
• 2460.63 yards
• -----

AM - Y - Masters

w/u: 500

Drills: 200 w/fins

MS:
Broken 1000 (50, 100, 150, 200, 200, 150, 100, 50) 5-30 sec rest
300 easy (reach/rotate)

c/d: 250

Bike

• 1h 07m
• 24.50 miles
• 21.94 Mi/hr

bike home

Swim

• 37m
• 2187.23 yards
• -----

AM - Y - Masters

w/u: 300

2x150 easy
300 easy
3x100 mod
300 mod
6x50 hard

c/d: 200

Forgot the jammers. Swim was in VERY baggy shorts. Skipped out a little early today. Didn't want to overdo it after yesterdays race.

Bike

• 47m
• 15.00 miles
• 19.15 Mi/hr

Easy bike to loosen up the legs. Parked at mall. Some mall loops and some hillier roads in that area.

Swim

• 22m 58s
• 1550.00 yards
• 01m 28s /100 yards

.90 mile swim

Swim was good. Lost my group after the first turn and swam alone most of the time. Swim was 0.9 miles and not 1 mile. This time includes a 50 yard run uphill to the timing mat. I think I was out of the water around 22:30.

Bike

• 1h 14m 20s
• 27.00 miles
• 21.79 Mi/hr

27 mile bike

Good bike overall. constatntly passing and lapping people. Last years time was 1:14:58...so a slight improvement.

2nd fastest bike

Run

• 37m 46s
• 6.00 miles
• 06m 17s /Mi

6 mile run (a little shorter than the 10K advertised)

Trail run. 2 loops. Good run for me. Felt pretty strong the whole time. Might have gone faster but I spent the whole run alone. I was way behind the 1st place guy and way ahead of the 2nd place guy.

2nd fastest run

Bike

• 34m 45s
• 11.90 miles
• 20.55 Mi/hr

Tune-up ride with racing setup

Swim

• 30m
• 1800.00 yards
• -----

Lunch - McDaniel

w/u: 500

200 drills/sighting
6x100 race effort on 1:45 (1:30-1:32)
6x50 sighting

c/d: 200

Bike

• 48m
• 15.00 miles
• 18.75 Mi/hr

Easy spin at lunch

Run

• 30m
• 4.00 miles
• -----

Run on track. Easy pace with 5x200m @ 10K pace.