Bike

• 5h 57m 16s
• 102.64 miles
• 17.24 Mi/hr

Endurance ride on CR1. This was such a beautiful ride and rides like this make it worth every bit of doing them. Perfect weather starting at 65F ending at 79F with a little breeze for the last 20 miles. This is one that I will be doing again. I can't wait to try out the Felt on this ride. Not really much of an aero ride but I'll do it.

This really wasn't a super hard ride. Even the climb of both sides of Tuscarora Mt. wasn't bad. I stopped several times on the retune climb up Tuscarora to take pictures. I will post them in my album later. There not so good thou. Both sides were equally as difficult and long. I would rate this IF you did both sides as a hard climb but nothing more.

I stopped 2X for water but next time I am sure I can cut that to 1X and just stop in Port Royal. I drank 1 gallon or 128 oz of liquid. I ate 1 banana, 6 fig Newtons, 4 Shot Bloks, 1 Hammer Gel, 2 hits of Carb Boom Gel and 1 snicker bar w/almonds. Did you know that candy bars are $1 now, that's crazy.

Total ascent 8114ft and total calories burned 7037.

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

Run

• 50m 49s
• 6.50 miles
• 07m 49s /Mi

Swim

• 30m
• 2000.00 yards
• -----

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Run

• 1h 55m 34s
• 15.00 miles
• 07m 42s /Mi

I planned for a 2 hour run. I ended up with 1:55 @15 miles good enough for today. Nice pace probable to fast but felt good. I had a nice breakfast about 2 hrs before this run so I had plenty of energy. I carry 2 10oz bottles and refilled 1 bottle @ 4miles on the way out. I also ate 2 shot blocks @ 8 miles. The temp started out about 70ºF and at the end of the run was about 80ºF. Total ascent 1442 ft mainly rollers and total calories burned 1973.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 1h 37m 22s
• 35.34 miles
• 21.80 Mi/hr

Ride on the Felt up to Boling Springs and back. Real tired getting started so some if off. Felt better after I was done. Total ascent 958ft and total calories burned 2332.

Swim

• 1h 10m
• 4000.00 yards
• -----

Slow swim working on rolling, breathing timing and relaxing the arms in recovery.

1500yds fs @ 26:00
200yds kick 300yds fs X3
1000yds pb w/paddles

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

Swim

• 46m 48s
• 3000.00 yards
• -----

1500yds fs @ 24:28
200yds kick 300yds fs X3 @22:20

• Health data: Sleep: 3 Hours slept: 7

Bike

• 4h 15m 46s
• 78.49 miles
• 18.41 Mi/hr

Long endurance ride on the CR1 with some big hills. Pretty easy ride but my butt was given me some fits towards the end. No big deal its just due to the 4 hours in the saddle. This will go away after the first few real long rides. I was amazed how good I felt after this ride. I thought I would be suffering after the long run yesterday.

It was so beautiful out today. I just enjoyed the ride thru the mountains. I was checking out the scenery and all the changes. I love days like this. I could have stayed out another 30 mile but wanted to get back to make dinner for Stacy.

Total ascent 4315 ft and total calories burned 5322.

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