Bike

• 1h 30m
• 29.20 miles
• 19.47 Mi/hr

Hit the intervals real hard. I rode inside due to the rain. Maybe I should have gone outside but I just didnt feel like being cold and wet for 90 min.

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 8 Overall Workout: 4

Swim

• 1h 00m
• 2500.00 yards
• 02m 24s /100 yards

Kept good pace for the 250's. Was faster on each set except 1.

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 2 Hours slept: 7.5 Overall Workout: 3

Bike

• 1h 15m
• 25.28 miles
• 20.22 Mi/hr

Good hard ride. I hammered the interval sets. They hurt real bad for the last 1m of each set.

Run

• 15m
• 2.14 miles
• 07m /Mi

Good hard first 5 then the last 10 nice e-m pace.

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 8 Overall Workout: 4

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