Bike

• 2h 02m 51s
• 33.95 miles
• 16.58 Mi/hr

2828 ft ascent
74 RPM's

Swim

• 59m
• 3400.00 yards
• -----

500
100 kick/fins
10x50 on :50 (:37-:39)
200
3x(400 pull w/paddles/200swim)
100 kick/fins
200

Run

• 39m
• 4.50 miles
• 08m 40s /Mi

Bike

• 1h 25m 54s
• 30.23 miles
• 21.12 Mi/hr

TT bike windy hot for Apr at 87

Ascent 877ft
RPM's 86

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