Bike

• 15m
• 4.00 miles
• 16.00 Mi/hr

trainer

Nice easy spin to keep the legs fresh.

Run

• 15m
• 1.25 miles
• 12m /Mi

Brick run on the treadmill after the trainer.

Sport

• Massage
• 1h 00m

Massage and chiro today to get the body relaxed and ready for Sunday's race. Upper back between the shoulders are tight, I'm guessing from Sunday's century. The chiro popped my back in a new way today. I'm hoping it will help with the aero position. It felt good.

Run

• 30m
• 3.08 miles
• 09m 44s /Mi

High 70s and sunshine. Race day Sunday might be like this, so good practice. Legs felt a little sluggish at first, but settled in after about 10 minutes. Took it nice and easy.

Sport

• Walking
• 10m

The walk back home after the run. Used it as a cool down.

Swim

• 44m 03s
• 2000.00 yards
• 02m 12s /100 yards

nice easy swim tonight

500 warm up in 10:30
200 pull buoy in 4:07
300 drills (1:57, 1:33, 1:10, 1:21, 1:23, 1:09)
5 x 100 (2:00, 2:02, 2:03, 2:02, 2:02)
500 cool down in 10:26

Bike

• 6h 45m 24s
• 103.29 miles
• 15.29 Mi/hr

Wow. That was one hard century ride. Whoever said that was a flat ride lied. Constant hills, lots of wind, and lots of chip seal. At 56 miles I checked the time to gauge where I might be at my HIM next weekend. The time was about 3 1/2 hours. And that was on a very hilly course. Galveston is flat so I feel like my time will be 3:30 or less. At the mile 80 rest stop our average was still 15.8. It went downhill the last 20 miles. I am exhausted.

Stoped at mile 17 to pee and again at mile 40. Didn't stop again until mile 80. Had to stop again at mile 90 to stretch. Then shortly after that the guy I was riding with had a flat after going over some nasty railroad tracks. Drank four bottles of Infinit during the ride.

Things I realized today.

*I suck on hills but do fairly well on the flats and can hang with some of our faster guys. I knew there was a reason I picked IMFL.

*I'm not use to being in aero for that long yet. Spent some time in the hoods, especially on the hills. Need more time on the tri bike outside. That will come.

*I need to practice switching bottlse in my rear hydration. I have a hard time getting the bottles in.

*Infinit worked well, but probably still don't drink enough.

I've got a lot of work to do on the bike before IMFL, but I know I have time. Today was good for me mentally. It also makes me feel good that we came in only 30 minutes after the fastest guys on the team. And they drafted most of the time and we hardly drafted at all (yes, I will admit I cheated a couple of times and drafted).

Run

• 40m
• 3.67 miles
• 10m 54s /Mi

treadmill

Bike

• 1h 30m
• 23.76 miles
• 15.84 Mi/hr

trainer