Bike

• 3h 47m
• 61.06 miles
• 16.14 Mi/hr

Dist: 61.06 mi (3:47:03)
Energy: 1336.9 kJ
Cals Burn: 1278.1 kcal
Climbing: 1698 ft
Braking: -51.5 kJ (-3.9%)
Min Avg Max
Power 0 98.1 328 W
Aero 0 55.3 218 W
Rolling 0 28.8 61 W
Gravity -814 0.3 307 W
Speed 0.0 16.1 34.5 mi/h
Wind 11.7 17.3 28.8 mi/h
Elev 82 200 355 ft
Slope -10.4 0.01 11.6 %
Caden 0 77.9 162 rpm
NP 121 W
CdA: 0.232 m^2; Crr: 0.0055

Run

• 2h 10m 28s
• 12.01 miles
• 10m 51s /Mi

Hot and humid out. I literally went through about 40 oz. of fluid and 2 gels. Wow. And I walked every mile after mile 4. Watch would beep, I walked for one minute. Very challenging run. Quads are still very achy. Not sure why. Maybe I need a massage??

Run

• 55m 46s
• 5.50 miles
• 10m 08s /Mi

Felt pretty good. My quads sure have been tired though.. wonder if I am a tad dehydrated or if my nutrients are off a bit.

Swim

• 40m
• 2000.00 yards
• -----

Swam at the Y after work. Did a fun relaxing workout.
WU: 500
Then I broke the new snorkel. This time I did not drown. I used my nose plug once I figured it out.
With snorkel:
balance/kick drill 4 x 50
shark fin 4x50
free: 10x50
kick/superman drill 4x50
CD: 300 pull without snorkel.
I really need to break my bad habit of crossing my arm over the center line. Need to figure this out.

Swim

• 59m 55s
• 2600.00 yards
• 02m 18s /100 yards

My focus was form, staying really long, catching the water, balancing. And when I would feel that go away, I would refocus.
WU: 200
KS: 2x50
MS: 2x1000 (really focused on form and maintaining a steady effort)
CD: 300 pull

Run

• 49m 16s
• 5.09 miles
• 09m 40s /Mi

Hot hot hot. I nearly cooked myself! Should have taken my water.

Bike

• 1h 12m 57s
• 21.25 miles
• 17.48 Mi/hr

Another fabulous ride tonight!!! I really wanted to ride with the club, but a 7pm start is just too late for me.
Dist: 21.25 mi (1:12:57)
Energy: 497.8 kJ
Cals Burn: 476.0 kcal
Climbing: 442 ft
Braking: -28.2 kJ (-5.7%)
Min Avg Max
Power 0 113.7 319 W
Aero 0 69.1 291 W
Rolling 0 31.2 59 W
Gravity -1316 0.5 329 W
Speed 0.0 17.5 33.0 mi/h
Wind 12.0 18.3 27.2 mi/h
Elev 151 240 337 ft
Slope -12.9 0.01 10.2 %
Caden 0 80.6 140 rpm
HR 93 143.1 163 bpm
NP 134 W
CdA: 0.232 m^2; Crr: 0.0055

Swim

• 55m
• 2400.00 yards
• 02m 17s /100 yards

I always feel so slow at the Y.
WU: 500
MS: 4x200 (:20RI)
6x100 (:15RI)
KS: 4x50
CD: 300 pull

Bike

• 53m 23s
• 16.03 miles
• 18.02 Mi/hr

Best bike ride in a long time. Held strong power. Held a good solid HR. Definite confidence booster tonight. The heat and humidity have really been wearing me down. Will upload my power data later.
Dist: 16.03 mi (0:53:23)
Energy: 372.9 kJ
Cals Burn: 356.5 kcal
Climbing: 317 ft
Braking: -9.5 kJ (-2.5%)
Min Avg Max
Power 0 116.4 293 W
Aero 0 76.7 248 W
Rolling 0 32.1 49 W
Gravity -509 -0.2 339 W
Speed 0.0 18.0 27.5 mi/h
Wind 9.5 18.7 28.3 mi/h
Elev 64 104 154 ft
Slope -6.6 -0.00 8.3 %
Caden 0 82.0 169 rpm
HR 84 141.8 156 bpm
NP 133 W
CdA: 0.232 m^2; Crr: 0.0055

Run

• 20m
• 2.20 miles
• 09m 05s /Mi

Brick run. Felt solid. Felt great.
My mind is really starting to work out my HIM- my plan, my strategy. I'm going to start a notebook with my thoughts. I think that will help.