Bike

• 3h 05m 40s
• 60.38 miles
• 19.51 Mi/hr

TT bike ride a bit windy but not as bad as the past several rides. Good ride staying in aero position except for a few climbs. I am pretty happy with this ride for the fact it was non stop except for 1 red light. Nutrition was 2 gu’s, 2 shot blocks, 2 24 oz water and 1 24oz Heed. Longest ride since Fall of 2010.

2059 ft Ascent
80 RPM's

Swim

• 1h 10m
• 4050.00 yards
• -----

500
100 kick/fins
5x50 on :50 (:31-:34)
100 kick/fins
10x200 on 3:15 (2:50-2:55)
2x400 pull w/paddles
300

Run

• 31m 27s
• 4.00 miles
• 07m 51s /Mi

Run

• 55m 27s
• 6.50 miles
• 08m 31s /Mi

Bike

• 2h 24m 54s
• 40.03 miles
• 16.60 Mi/hr

Hilly ride

3235 ft Ascent
74 RPM's

Run

• 47m 40s
• 5.51 miles
• 08m 39s /Mi

Swim

• 50m
• 3000.00 yards
• -----

500
100yds kick/fins
2x (3x200 on 3:00/100yds kick/fins (2:39-2:42))
2x400 pull NO paddles
200

Bike

• 2h 15m 10s
• 36.71 miles
• 16.30 Mi/hr

Very windy and hilly ride.

2685 ft ascent
75 RPM's

Run

• 1h 21m 33s
• 10.50 miles
• 07m 46s /Mi

Swim

• 38m
• 2000.00 yards
• -----

3x 500 FR/100 kick
200