Bike #1

• 1h 28m
• 26.50 miles
• 18.00 Mi/hr

Went out and did Scrays with Bill. Took it easy. Roads were wet and there was some rain, didn't want to risk anything on race week. cd=90

Bike #2

• 40m
• 17.00 miles
• 21.00 Mi/hr

Taught Spin at BV Y.
SL Drills
Low Cadence
hills
Speed Intervals
Pretty much a melting pot of drills that I don't typically do on the road.

Strength

• 15m

Lifted pretty hard, probably harded than I shoudl have, oh well, felt good to get the muscles working.

Run

• 36m 21s
• 5.00 miles
• 07m 09s /Mi

10'wu
8x30" stride outs
10' z2
6' cd
half of the UWGB trail

Swim

• 1h 05m
• 4000.00 yards
• -----

10' wu
3x100
300 hard
45' OW Swim

Run

• 30m
• 3.75 miles
• 09m 18s /Mi

Ran with Sara, one of the first times we've been able to do that. Kids are up a Crooked Lake with the in-laws and it's my recovery day, so we jogged around Lake Largo, where i will hopefully be swimming tommorrow.

Strength

• 40m

Total Body
Core
Stretching
Pulling

Run

• 20m
• 3.00 miles
• 06m 22s /Mi

Brick run out and back. Took about a mile to get the HR over 140, then it jumped to 150+.

Bike

• 1h 50m
• 35.00 miles
• 19.00 Mi/hr

Rode with Corey, little bit more wind than I first thought, still a nice day. My butt was sore and legs a little unresponsive at first.

Strength

• 10m

Ran, climbed, etc at the playground with brother, kids, niece, nephew.

Bike

• 5h 50m
• 112.00 miles
• 19.10 Mi/hr

Not a lot of firsts left for me...but this was one of them. Got in 100 miles one time last year, did 100 last week, and 112 today, feels great to overcome that hurdle.
Rode a 45 mile loop from GB to Kewaunee, the first loop with Tony and a new IM athlete, Bill Roach, who did IMCD 10 years ago and is doing IMWI this year. Got the MPH up to 19.6 at one point, but the last 20+ miles was a bit windy and hilly, not mention, my legs were getting a little fatigued...but not bad. CD=92

Swim

• 1h 00m
• 2600.00 yards
• -----

500 wu
4x50 Swim Golf - 73, 73, 75, 75
5x300 decending 100's
1.37, 1.37, 1.34 = 4.49
1.41, 1.39, 1.35 = 4.55
1.42, 1.38, 1.35 = 4.55
1.42, 1.39, 1.35 = 4.56
1.41, 1.37, 1.32 = 4.50
50 easy
4x25 hard w/ 60" rest - 17 sec
200 easy
50 run

Strength

• 10m

Core and upper body stregth at Hansen Site

Run

• 2h 36m
• 21.00 miles
• 07m 10s /Mi

Not a good time of the day to run for me. First few miles my thighs were tight from the hills yesterday, then I started feeling week, like I didn't think I would make it 2.5 hours. Finally around mile 7-8 I settled into a groove. Little warm, so I ran out of fluids, luckily Odea was home so i stopped in to refuel the belt at mile 15. Slowed down a bit on the second half of the run. CD=87.5