Bike #1

• 15m 38s
• 4.23 miles
• 16.23 Mi/hr

warmup/cooldown

Bike #2

• 1h 15m 50s
• 26.53 miles
• 20.99 Mi/hr

was suppose to be an easy to moderate ride and i kept it at that effort until a few other cyclists decided that they wanted to play...ha. went out lake drive to port washington road and down to the dog park and then turned around. on the way back i saw a guy ahead about .5mi who was cruisin so i worked hard to catch him and got him after about 4 mi. well then i get to a stop light a few miles later and he and 2 of his teammates dressed in their black and pink kits pull up behind me. so i keep riding like normal and all of a sudden they pull up next to me very closely and give me a couple dirty glances (keeping in mind that i looked like a total tri dork today in my tri shorts, sleeveless jersey, and aero helmet lol) so now they start pushing it and i stayed right with them and the guy i passed earlier rides off the front so i just stick with the other two. i hear them say 3-2-1 and they take off sprinting so i had to kick it hard but again stayed right with them :) i hear them laugh about how they thought they dropped me so i laughed and busted right past them and pushed it til i caught the lead guy who looked pretty dead by then so i said hey! and kept on going...hehe it was fun and some good interval work :)

Bike #1

• 15m 38s
• 4.34 miles
• 16.66 Mi/hr

warmup/cooldown

Swim

• 55m
• 2200.00 yards
• -----

boy did i feel slow swimming today! i probly wasnt that much slower than normal but whoever was swimming next to me from the swim team was making me look like i was swimming backwards. he wasnt honestly swimming about twice as fast as me and i was doing right around 2min/100...dang! so as im already feeling super slow and gettin my butt handed to me he finaly gets out...but only to grab his kick board and ensues to still handily beat me swimming freestyle while he only kicks! haha ouch.

Bike #2

• 46m 59s
• 17.23 miles
• 22.00 Mi/hr

legs felt great on the ride today so i let em go and rode at about the hr i would like to see at kansas. for the first time in forever the wind was out of the west, and my route is always north-south, so i didnt have to battle a headwind. it was awesome :) im much faster when im not going up giant hills, in hot humid weather, with wind, after 100 miles...haha. wore the aero helmet because its almost game time!

Bike

• -----
• 13.00 miles
• -----

rode along with the moo crew as they ran a loop of the run course this morning. tried to help my co-star stay on the right course but we still managed to get lost, good thing phil was always close behind yelling out the directions! legs feel great today, wouldnt know i biked so far yesterday but im sure they wouldnt feel as good if i had done the run this morning. gonna get my left leg checked out tomorrow and see if they can tell me whats going on. holy rain!!

Bike

• 6h 22m 52s
• 113.50 miles
• 17.79 Mi/hr

IMWI bike course. great start to my taper week for Kansas 70.3 :) more later

Soooo after ending up at the wrong park this morning phil and i finally successfully made it to firemans park in verona right around 7 to meet up with the gang of probly close to 15 others. we had a bunch of donkeys and lots of BTers and we all had a blast today. starting in verona we did the stick portion of the course in to monona terrace, grouped up a little and then rode back to the park. at the park we split up into a few groups and started some loopage. my group had about 9 to start off with and we battled our way through the winds pretty well the first lap and averaged about 18.3mph but boy was it hot, humid, and windy (probly real good practice for kansas next weekend). i tried to suck down lots of water and gatorade since i usually dont drink that much and i think i did a decent job (8 bottles) but i probly should have still had more. the hills really didnt seem that bad on loop one even with the wind but i knew loop two would be tougher. oh yeah, scott bit it going .2mph half way through the first loop hehe :). anyways most people took off after the first one but tammy and steve and i decided to bring on loop 2. felt really great up till about 80 in and then my glutes/hamstrings started to get tired which i think was a combo of new position on the bike, lack of sodium on a hot day, and not enough long rides yet but ive still got time. we hit the first hill and thats when it started to get a little tougher but going out wasnt too bad because the wind was mostly at our backs. once we made the turn by the gas station/culvers is when we had to go head first into that crap! big hill number 2 was a long tough slog but we did it and then got to the steep hill about a mile down the rode and steve managed to snap his chain (tammy and i think he just didnt want to go up the last big hill :)) while she and i sat on top of the hill waiting to see if steve was coming a guy stopped his car and informed us that we were basically surrounded by tornado watches and tstorms so we decided to kick it into gear. luckily phil was there in his car at just the right moment and was able to drive him steve back after watching tammy and i get our butts royally kicked by big hill #3 which i now really dont like haha. we decided we are definitely happy that it will be 20 miles sooner when we actually do the race. cruised back into verona, still into the wind of course, and got all pumped to stop at the brat stand but the kids had wussed out and packed up. what a let down! tornado watches and warnings are for babies...heh. so yeah, had a blast riding today and it was great to meet everyone!!! i cant believe how close IMoooo is now...yikes!

Swim

• 30m
• 1500.00 yards
• -----

Day One: swim in lake monona in some crazy rough water! the wind had been whipping around all day at 30+ so the lake was insane and we just got tossed and bounced all over. it really was nothing at all like swimming and more like....well i dont really know what it was like but i think i was vertical/upside down more than i was horizontal haha. it was really tough to get into any sort of rythm or keep good form because every 5 seconds another big wave laid the smackdown on your face lol. oh well, it was a blast and we had a great italian dinner afterwards :) bike course tomorrow!!

Run

• 12m 25s
• 1.40 miles
• -----

so....thought id test out the leg tonight...bad idea...test failed. felt terribly tight/sore immediately and i was just not comfortable at all. frustrating. on the good side of things the rest of my body felt very comfortable and the run felt super easy so at least not all my running fitness has disappeared yet.

Swim

• 45m
• 2000.00 yards
• -----

good (way-to-early) morning swim! did a little warmup and then 1500 and then some cooldown. i figure now that IMWI is less than 100 days i should get to work!