Swim

• 50m
• 2550.00 yards
• -----

200 wu
200 pull
100 kick
4x50 golf - 76,77,77,78
4x100 (10" rest) 1.35, 1.40, 1.41, 1.41, 400=1.42, 1.42, 1.41, 1.42, 4x100=1.39, 1.38, 1.41, 1.40, 400= 1.40, 1.41, 1.41, 1.39)
50 easy
6x50 hard/easy ave. 46

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9

Run

• 2h 00m
• 16.00 miles
• 07m 12s /Mi

Left the west side Y looking for the mountain bay trail, took a wrong turn due to construction and got mixed up. Finally found it and got in the grooove. Had major cramps around mile 7 and had to hit the weeds for a BM, hate it when that happens, but felt a ton better afterwards. Dropped in about 3 miles at sub 6.50 pace just to get the heart going a little. cadence wasn't as good as I hoped, averaged 85/86

• Health data: Sleep: 3 Soreness: 3 Hours slept: 7 Overall Workout: 3

Run

• 45m
• 6.00 miles
• 07m /Mi

Syd got me up for a drink of water so I decided to get the run in before my 6 am meeting, I also had to recalibrade the Garmin, as the battery was dead last week. D&M jewelers did a great job and didn't even charge me, very nice! Good run. 10' wu 10x30" hard, 20' at zone 2. Felt like the legs were finally back after DC HIM.

• Health data: Sleep: 2 Hours slept: 7

Bike

• 1h 32m
• 31.00 miles
• 19.50 Mi/hr

Averaged 20.5 going to Wrightstown, felt good, had like a 15 min warm up with spin ups and worked in 5x6' hard efforts with 4' recovery. Coming back the wind kicked up and the legs felt like mush. CD 90

Run

• 47m 30s
• 6.50 miles
• 07m 18s /Mi

Feeling a bit sluggish and uninterested today. Race and heat took it's toll yesterday. THinking about a cold bath or something to wake the legs up.

• Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Sick: 2 Overall Workout: 1

Bike

• 2h 51m 36s
• 56.30 miles
• 19.70 Mi/hr

Great going out, terrible coming back.

Run

• 1h 37m 07s
• 13.10 miles
• 07m 14s /Mi

Walked the Bluffs, otherwise, held it together pretty well.

Swim

• 36m 31s
• 2100.00 yards
• 01m 31s /100 yards

Felt good - sighting could have been better.

Run

• 30m
• 4.50 miles
• 07m /Mi

Garmin battery is out, trying to work with heart rate only for the race tommorow. woke up feeling stiff and weak, decided to scrap the 4 hour run and rest up for DCHIM.