Bike

• 1h 01m
• 17.00 miles
• 16.70 Mi/hr

E1: Cycling class @ the RAC.

Swim

• 31m 30s
• 1350.00 yards
• 02m 19s /100 yards

Run

• 2h 15m 37s
• 18.00 miles
• 07m 31s /Mi

Ran Sunrise/Sunset trail 3 times (third time I turned up Mantorville Ave instead of going down to river).
1540 cals
Ran first 15 at about a 7:20 pace then slowed to see how 8's felt, but things went bad--rt buttocks and foot (PF) pain, and left knee pain. Also, everything felt worse with regards to exhaustion.
Had 100 cals of Clif Bloks at start and every 6 miles.

Swim

• 30m 10s
• 1250.00 yards
• 02m 24s /100 yards

Bike #1

• 18m 10s
• 6.29 miles
• 20.76 Mi/hr

Warm up for TT.
211 cals.

Bike #2

• 46m 09s
• 18.90 miles
• 24.57 Mi/hr

RASC TT
753 cals

Bike #3

• 12m
• 3.50 miles
• 17.50 Mi/hr

Cooldown ride from TT

Run

• 44m
• 5.81 miles
• 07m 34s /Mi

S1-S2: did six 20 second sprints during any easy run. Work VFF Bikila's.
457 cals.

Bike

• 1h 20m 33s
• 25.20 miles
• 18.77 Mi/hr

From Fox Lake to Fairmont Kwik Trip and back.
743 cals

Bike

• 5h 37m 31s
• 112.21 miles
• 19.95 Mi/hr

LONG RIDE. From Kasson to Fairmont. Kasson to DC, to Hayfield. HWY30 from Hayfield to HWY 15 a few miles north of Truman. 15 to Fairmont Walmart. Carin picked me up there.
3547 cals
STATS by each hour:
- hour 1= 21.44 mph
- hour 2= 20.93 mph
- hour 3= 21.67 mph
- hour 4= 19.19 mph

Next marker was mile 100:
- Hit 100 miles at 4:53:47 (20.4 mph average)

Got a flat at mile 101. Not counting the time to repair flat, hit mile 112 at 5:36:36 (20.0 mph average)

Run

• 30m 01s
• 4.16 miles
• 07m 13s /Mi

E2: ran 2 miles out from cabin and back.
383 cals