Run

• 1h 31m 13s
• 12.00 miles
• 07m 36s /Mi

Long run for the week. Not a great run at all.

First 3 miles easy. Than 4 miles @75%. The rest was a mix. I had meant to do miles 10 and 11 at HIM pace but that didn't work out. Just wasn't feeling it. Already hot and very humid.

Swim

• 42m
• 2500.00 yards
• -----

Lunch - McDaniels

w/u: 200S, 200P, 300K/D, 200S

MS:
4x200 descending (3:08->2:53) - 20-30s RI
100K w/fins
4x100 descending (1:28->1:23) - on 1:45
100K w/fins

c/d: 200

Bike

• 1h 16m 39s
• 24.60 miles
• 19.25 Mi/hr

Bike back to work Easy spin. Recovery effort. Hot already

Run

• 46m
• 6.00 miles
• -----

Smokin hot run at lunch. This is usually my day for a track run but I decided otherwise since the track feels 5 degrees hotter. I even cut the run short by 15 minutes or so. Not a big deal since this is supposed to be a recovery week. I'm more worried about the toll the heat is taking on me this week. Heat index above 100.

Run

• 1h 09m 09s
• 9.20 miles
• 07m 31s /Mi

Early AM run. Orphanage/Hoffman Home route. EZ pace. Nothing high intensity at all. Legs are still pretty beat up from the trail running on Sunday.

Swim

• 35m
• 2100.00 yards
• -----

Lunch - McDaniels

Sort of an unplanned easy swim

w/u: 500S
Drill: 8x75 (kick, drill, swim by 25)
MS: 8x100 on 2:00 mod (1;25ish)
cd: 200

Bike

• 1h 50m
• 36.70 miles
• 20.02 Mi/hr

Bike home from work. Met up with Jim at mile 10 and we rode in the heat for a while. Brutally hot out there. Took it relatively easy.

Bike

• 1h 27m 09s
• 30.10 miles
• 20.72 Mi/hr

Terrible nights sleep. Couldn't sleep. Turned off alarm at midnight but I woke up at 5am anyway.

Supposed to be 2x20 min @85%. Was more like 2x15 min @75-80% with the rest easy. Wasn't mentally or physically prepared for that high intensity.

Swim

• 50m
• 3000.00 yards
• -----

Lunch - McDaniels

w/u: 200S, 200P, 100K

MS:
4x500
(1,3 swim 80-85% - 7:35, 7:30)
(2,4 pull easy - 8:00, 8:05)
3x100 on 1:30 (1:25, 1:27, 1:27)

cd: 200

Very good swim for me. The fast 500s felt good.

Swim

• 30m
• 1600.00 yards
• -----

Lunch - McDaniels

Recovery

300S, 300K/D, 300P
5x100 easy/mod
200S

Recovery swim instead of complete rest day. I prefer recovery workouts like this to complete days off.

Run

• 2h 42m
• 21.00 miles
• -----

Long run. I drove up to the Gettysburg battlefields for the run. Lots of off road trails around the battlefields...that are in the shade. Temps in the high 80s. First 1:30 was 90% trails. Some of the trails were quite rough and really beat up my legs. Next hour was mostly roads. Legs were trashed from the ride yesterday and the trail running. Last few miles were tough.

Distance is a guess but probably close. I don't know the distances of the trails and I don't have a fancy garmin.

Bike

• 5h 52m
• 116.00 miles
• 19.80 Mi/hr

Started at 5:30am. Felt good right from the start. I still took things easy for the first hour or two. I decided to bike back and forth along the RAAM route because some teams and solo riders were passing through. I passed probably 8 team cars and 3 riders. Those guys are absolute nuts to bike across the country in 8-10 days.

The route was rolling with a few sustained climbs. I did Mt. Hope twice. The second time I took the harder route and added Gum Springs rd and Jack Mountain rd. Quite a bit of climbing mixed in there. The rest of the route was along Bullfrog rd, pumping station and out and back to Littlestown/Hanover.

I felt good the entire ride and felt like I could have gone for another hour or two. I never pushed the pace too hard except during some of the steeper climbs. The only mistake I made was that I ran out of water with an hour to go and decided not to stop. That was a mistake because the temps were up into the high 80s and 90s by that time.

I took in about 2400-2600 calories during the ride in the form of infinit, powerbar gels, cliff bars and PERFORM. Everything went down fine. I think I have a nutrition plan now.

Run

• 29m 45s
• 4.00 miles
• 07m 26s /Mi

T-run

I drank an entire bottle of PERFORM during the first mile of the run because I had underhydrated towards the end of the bike. It went down fine and even that much at once didnt bother my stomach. I'll have no problem drinking this at IMLP. Settled into a comfortable pace. I cut the run short due to time constraints but could have easily run that pace for a while.