Bike

• 1h 15m
• 23.00 miles
• 18.40 Mi/hr

BRICK.
Started outside, but TOO windy. When inside to Spinner about 9 min into ride.

Run

• 08m 56s
• 1.17 miles
• 07m 38s /Mi

Short run after bike. Got caught in the rain.

Bike

• 1h 38m 44s
• 31.00 miles
• 18.84 Mi/hr

E2 on Salsa
1143 cals

Somewhat windy, but not too bad. Saw Julie and Trish out on ride.

Bike

• 52m
• 14.50 miles
• 16.71 Mi/hr

E1: Cycling Class @ RAC

Run #1

• 08m
• 1.00 miles
• 08m /Mi

Short jog to test rt ankle on track @ RAC after cycling class.

Run #2

• 10m 24s
• 1.39 miles
• 07m 28s /Mi

Pre-race warm-up

Run #3

• 36m 45s
• 6.20 miles
• 05m 55s /Mi

See Race Report for mile per mile details.

663 cals

Swim

• 44m 57s
• 2000.00 yards
• 02m 15s /100 yards

Distance Free 5A - shortened

Bike

• 1h 14m 30s
• 26.30 miles
• 21.18 Mi/hr

E1-3: Road Spring TT course, plus extra, but did not "TT" the course. Split time on the course was 36:39. First half easy, second half tempo pace.

Bike #1

• 48m 29s
• 15.70 miles
• 19.43 Mi/hr

E1-2 ride to work on Salsa.
571 cals
Had back pack on--decent amount of weight.

Swim

• 30m 18s
• 1300.00 yards
• 02m 19s /100 yards

Distance Free 4B - shortened

Bike #2

• 41m 47s
• 15.80 miles
• 22.69 Mi/hr

E2-3. Ride home from work. Had back pack on--decent amount of weight.
520 cals
Went hard on some hills and tried to ride Tempo, but a good tail wind allow me to go fast and stay in Z2.

Swim

• 30m 12s
• 1350.00 yards
• 02m 14s /100 yards

Distance Free 4A - shortened

Run

• 1h 07m
• 8.63 miles
• 07m 45s /Mi

E1-2 run outside.
Saucony A4's
721 cals

Run

• 05m 04s
• 0.60 miles
• 07m 53s /Mi

Warm up jog before weights.

Strength

• 40m

Misc weights/strength training. Skipped 'step downs' as right ankle was feeling a little tender.