Bike

• 1h 30m
• 25.13 miles
• 16.76 Mi/hr

From home.

First half easy then picked it up on the back half.
48' 188/209
42' 211/240
cd

• Health data: Sleep: 3 Hours slept: 7

Swim

• 37m 15s
• 2300.00 meters
• 01m 37s /100 meters

wu:
300 4:56
200 drills
4x50 desc 40, 40, 39, 38
2x(50ez, 50kb)

main:
300 paddles 4:32
2x500 7:56, 7:51

cd:
100

~~~~~~~~~
Morning swims are tough...especially after a day with good workouts. Just swam. No real workout today.

• Health data: Sleep: 3 Hours slept: 7

Run

• 31m 49s
• 4.30 miles
• 07m 24s /Mi

Lunch run. Did 2mi tempo on track. 6:40, 6:26

Bike

• 2h 06m
• 42.85 miles
• 20.40 Mi/hr

Group ride. A loop.

Road from home to/from the ride. Ride was on today. Great workout.

To ride
22' 146/199

With the group
57' 196/272

Dropped from lead group. Road w/ 3 others
23' 224/259

We dropped 1 of the 3, then the 2 others dropped me. Solo to finish out the A loop.
15' 205/217

cd home
13' 173/206

• Health data: Sleep: 3 Hours slept: 8.5

Run

• 39m 55s
• 4.96 miles
• 08m 03s /Mi

Easy run. Just ran what felt comfortable. nice temps but a bit humid.

Swim

• 37m 28s
• 2500.00 meters
• 01m 30s /100 meters

wu:
500 7:52
200 drills
4x50 desc 38, 38, 38, 36
25ez, 50kb, 25ez

main:
4x200 on 3:20 first 2 w/ paddles
- 2:50, 2:53, 2:55, 2:57
25ez, 50kb, 25ez
10x50 on 1:00 (:40/1)

cd:
100

• Health data: Sleep: 3 Hours slept: 8

Bike

• 2h 44m 21s
• 44.82 miles
• 16.36 Mi/hr

Met up with a couple of guys that I ride with on Tuesdays. Ended up only being 4 of us. Learned some new roads. New PR up Welsh Valley (5:01). It helps to have a carrot:)

Overall I didn't think it was the hardest ride but looking at the file it was quite variable (1.47) and thus ended up being my largest TSS ride of the year. I guess 4400ft of climbing will do that. I'll take it.

• Health data: Sleep: 3 Hours slept: 8.5

Run #1

• 30m 30s
• 3.77 miles
• 08m 05s /Mi

Warm up before race w/ 3x1' @ ~5k pace. Then easy jog to race.

Run #2

• 18m 58s
• 3.12 miles
• 06m 04s /Mi

RACE: Safe from the Sun 5k. 4th OA.

1s faster than last year. Tied my adult PR. Should have been 4-5s faster as they had a turn sign pointing us down the wrong row of the parking lot at the finish.

Run #3

• 10m 01s
• 1.12 miles
• 08m 57s /Mi

Run home cool down.

6 of us raced and my brother and his fam came to watch. Had cookout and beers afterwards. Played some ladderball. Fun afternoon.

• Health data: Sleep: 3 Hours slept: 7.5