Bike

• 3h 15m 10s
• 62.00 miles
• 19.06 Mi/hr

Real hilly ride. With the potential for rain in Tupper and the price of gas I decided to ride around here rather then preride the course. At about 2h15m I started to feel real tired. I didnt take along a few extra hammer gels incase the infinit didnt work out so well. I figured that I had been using it and feeling well so it was the best option. Though my mix was for closer to Iron distance workouts it seemed to fall short today. My legs were dead near the end and with the strong head wind I felt like I was not even moving.

Run

• 30m
• 3.95 miles
• 07m 35s /Mi

Decent run, it took a little while for me to get my legs under me. I took a hammer gel before I started, and a power gel about 15m in. Other then the sickness I felt from the power gel, things went well. Though I was real tired I could have kept going for a while.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 9 Overall Workout: 4

Bike

• 1h 00m
• 20.10 miles
• 20.10 Mi/hr

Better ride then the last steady state. I think part of my problem with the other workouts is I didnt warm up properly. Today went much better.
29m38s high z2 5bpm

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 3 Hours slept: 6.5 Overall Workout: 3

Swim

• 50m 06s
• 2850.00 yards
• 01m 45s /100 yards

1650 time 26m46s
I felt pretty slow in the water to day. I guess my time reflects how I was feeling. My lats were pretty sore from the mtb ride. That is gonna take some getting used to again.

Run

• 1h 22m
• 9.50 miles
• -----

35m warm up run and a 20-25m cool down.

• Health data: Sleep: 1 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run

• 30m
• 4.00 miles
• 07m 30s /Mi

Good run. I like the strideres every 3m. Broke up the run and made it go by real fast. Not sure if I am doing them right. Every 3 I was just running hard, not sprinting but hard for 20s.

Bike

• 1h 00m
• 10.50 miles
• 10.50 Mi/hr

Nice to get out on the mtn bike. I still have quite a bit of rust to get off, but not a bad ride for the first time in the woods this year.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7.5 Overall Workout: 3

Swim

• 1h 01m
• 3100.00 yards
• 01m 58s /100 yards

Real good swim. I liked the 800 sets, they made the workout go by fast. I was shocked that I had so much juice for the last set. I worked hard for all 3 but put in the fastest times in the 3rd set.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 4 Hours slept: 7 Overall Workout: 3

Run

• 47m
• 6.00 miles
• 07m 49s /Mi

Real good run this morning. I found real long hill that had some steep sections and ran it real hard and fast. It leveled out for about the last 45s so I ran the last 45 real real hard.

Bike

• 1h 30m
• 28.75 miles
• 19.17 Mi/hr

Fun ride. I did the fisrt 45 in neighborhoods working on both tight turns and wide turns with speed. The last 45 was on up in the hills working on cresting. While doing that I also worked on my turns getting between the hills.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 4 Hours slept: 7 Overall Workout: 4