Run

• 46m
• 6.00 miles
• -----

EZ

Swim

• 45m
• 2600.00 yards
• -----

McDaniels

200S, 200P, 200K/D
2X(200 on 3:30, 2x100 on 1:45, 4x50 on 1:00, 100K EZ)
300P, 300S

Swim

• 45m
• 2700.00 yards
• -----

McDaniels

500S, 300P
4x50 build
100K
8x100 on 1:45 (1:25-1:28)
100K
500P
200EZ

Bike

• 1h 50m
• 36.00 miles
• -----

South mountain smackdown series race #2. Road race in Pine Grove Furnace state park. About 30-35 guys. Tough race with 2 big climbs. I was in the lead group of 9 going into the final climb. Ended up finishing 7th. couldn't hang with the climbers and couldn't catch all of them on the descent. I did catch a few guys descending but was out-sprinted. What the hell do you want....I'm a "tri guy". Fun race.

Race time as about 1:02. The rest was warm-up and cool-down.

Swim

• 45m
• 2600.00 yards
• -----

McDaniels

200s

Some pull and drill sets mixed in. Mostly easy with a few moderate. Weekend was tough on me. Very little sleep and too much alcohol. It was fun...but I'm paying the price.

Run

• 33m 30s
• 4.50 miles
• 07m 26s /Mi

EZ

Bike

• 1h 20m
• 26.50 miles
• 19.88 Mi/hr

Easy bike. Up late last night with daughter who got sick at 1am. Only a few hours of sleep the last few nights.

Bike

• 1h 34m
• 32.70 miles
• 20.90 Mi/hr

AM bike from parents house. Colton's point and back. Woke up late so I had to cut it about 45 minutes short.

Run

• 33m 25s
• 4.50 miles
• -----

PM run. chopticon and back.

Run

• 1h 08m
• 8.78 miles
• 07m 44s /Mi

Easy AM run before heading to parents. Tired.

Bike

• 30m
• 9.50 miles
• 19.00 Mi/hr

Easy PM spin at parents house.

Bike

• 1h 17m
• 25.30 miles
• 19.71 Mi/hr

Early AM ride. FAIL!

2x5.25 (Bullfrog loops). Both sucked. Limped home. Hazy and humid morning and I felt terrible.

Swim

• 45m
• 2700.00 yards
• -----

McDaniels

A lazy and pathetic swim really. At least I made it to the pool. Not worth mentioning what I did.