Swim

• 44m
• 2500.00 yards
• -----

McDaniels

300S, 300P, 200K/D
5x200 on 3:30 race pace (all about 3:00)
700 mixed

Bike

• 2h 03m
• 42.00 miles
• 20.49 Mi/hr

PM ride in Clark, NJ. Riding in North Jersey sucks. Didn't have much of a choice though. At least it was a short ride.

Taper week long ride. Mix of easy/hard depending on traffic and stop lights. Tough to get in a rythm when you have to stop every 2 miles for a light.

Run

• 1h 06m 54s
• 9.40 miles
• 07m 07s /Mi

AM run in Oak Ridge Park in Clark, NJ

10x2m @HIM pace with 1m EZ. The rest easy pace.

Swim

• 40m
• 2296.59 yards
• -----

Quick morning swim at the Y

200s
100s

Bike

• 1h 03m 30s
• 21.20 miles
• -----

Lunch Ride. Pretty sick of 20-30mph winds. seems like every other ride is like this.

Did 6x5m with easy spin between although I wasn't really mentally into this ride.

Run

• 42m
• 5.50 miles
• -----

Swim

• 45m
• 2600.00 yards
• -----

McDaniels

300S, 300P, 300K
8x50 (build, fast, EZ, fast)
300P
6x100 on 1:45
300P
100 cd

Run

• 53m 04s
• 7.10 miles
• 07m 28s /Mi

Modified Hospital loop from bike shop. Haven't run this route in a long time. Very hilly.

Bike

• 3h 04m
• 60.50 miles
• 19.73 Mi/hr

PM ride.

1 hour solo. 2 hours group ride from Gettysburg bike shop. Rode the P3 in the ride. Nobody seemed to care.

It was a very lively ride with some strong riders. We had about 10 riders and they showed up ready to crank. We did the Potato road loop which isn't quite in the mountains but very hilly with some fairly long climbs. Ride was slowed a bit to wait for guys.

I was pretty much completey shelled by the end of the ride.

Swim #1

• 45m
• 2624.67 yards
• -----

AM - Y

4x200 swim, pull, swim, paddles
3X(5x100) - swim, pull, paddles, swim, swim w/fins
100EZ

Run

• 55m 10s
• 7.55 miles
• 07m 18s /Mi

Easy run along Confederate ave. after swimming.

Swim #2

• 40m
• 2300.00 yards
• -----

McDaniels

No bike so I swam a bit more at lunch. Moderate paced. Lots of rest between sets.

10x100
5x200
300 c/d