Swim

• 25m
• 1500.00 yards
• -----

Quick lunch swim

200S, 200P, 200K/D
6x100 on 1:45 race pace
300

Bike

• 1h 00m
• 20.00 miles
• -----

Race #1 of the summer smackdown series. 7.1 mile hill climb. I wasn't sure if I was going to the hill climb because of the race this weekend. I decided to go at the last minute.

It probably wasn't the best taper workout but I'm glad I went. The local races around here are fun and low-key.

I didn't go 100% and ended up finishing 6th. Probably could have gotten 4th.

I think my time for the 7.1 miles was around 30 minutes.

Swim

• 30m
• 1749.78 yards
• -----

Quick AM swim. Life guard was late.

w/u: 500
MS: (400, 300, 200, 100) hard
cd: 100

Run

• 40m
• 5.35 miles
• 07m 28s /Mi

EZ run after swimming along confederate ave with some strides mixed in.

Bike

• 1h 00m 15s
• 21.20 miles
• 21.11 Mi/hr

Lunch ride. 3 Bachman valley loops. Moderately hard ride.

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