Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

E1

Run

• 29m 40s
• 4.01 miles
• 07m 24s /Mi

E1 out and back from DAHLC.

Bike #1

• 17m 10s
• 5.00 miles
• 17.46 Mi/hr

warm up before Spring TT.

Bike #2

• 35m 42s
• 14.00 miles
• 23.53 Mi/hr

TRI ROCHESTER SPRING TT

Bike #3

• 08m 57s
• 2.50 miles
• 16.76 Mi/hr

post TT cool down ride

Run

• 1h 10m
• 9.33 miles
• 07m 30s /Mi

A4 (Hill Intervals). Session called for up to five 2-3 min climbs of 6-8%, but I nothings that long in area so I did courthouse hill in Mantorville 4 times, then the hill going south 1 once.

Swim

• 44m 46s
• 2100.00 yards
• 02m 07s /100 yards

Bike

• 1h 21m
• 24.00 miles
• 17.78 Mi/hr

E1. Road early, instructed, road more. Subbed cycling for Carol.

Swim

• 24m 36s
• 1250.00 yards
• 01m 58s /100 yards

Jumped in, did 25 laps, done.

Run

• 04m 45s
• 0.60 miles
• 07m 55s /Mi

Warmup run before weights.

Strength

• 40m

Misc cybex and bands.

Bike

• 40m 43s
• 8.99 miles
• 13.24 Mi/hr

Did an easy ride with Sofia on the tag-a-long while Carin did a training ride.

Run

• 14m 45s
• 1.39 miles
• 10m 36s /Mi

Easy run with Carin after the ride.

Run #1

• 14m 40s
• 2.05 miles
• 07m 09s /Mi

Pre-race warm up.

Run #2

• 29m 31s
• 5.08 miles
• 05m 48s /Mi

Hayfield Fired Department 8l