Bike

• 4h 10m 03s
• 80.06 miles
• 19.21 Mi/hr

TT bike up to Michaux State Forest. Two big climbs 1st 4 miles topping out @ 16% 2nd climb 6 miles @ 8%. Good ride but not pushing to hard because this was a big jump in distance for me. Still very happy with the ride with only two stops 1st Red light 2nd picked up a $1 bill. I got paid on this ride. ;) Nutrition was 1 gu’s, 4 shot blocks, 2 24 oz water and 1 24oz Heed. Need more water!!! Longest and hilliest ride since Lake Placid of 2010.

4052 ft Ascent
79 RPM's

Run

• 51m 57s
• 6.05 miles
• 08m 35s /Mi

Hilly run

Run

• 1h 05m
• 8.00 miles
• 08m 07s /Mi

Swim

• 1h 02m
• 3400.00 yards
• -----

400 swim/pull
20 x 100 10 swim 10 pull (1:17-1:19)
100
3x200 swim/fins
300

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