• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3

Swim

• 29m 30s
• 1640.40 yards
• 01m 48s /100 yards

Horrible swim.

Bike

• 1h 20m 28s
• 25.13 miles
• 18.74 Mi/hr

Columbia Tri bike course. Race report to follow. The official results are calling my time 1:25:11, which includes T1 as well. They'd better fix this soon!

Run

• 44m 21s
• 6.21 miles
• 07m 08s /Mi

Columbia Tri run course. Hilly as all hell. Race report to follow.

• Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3

Bike

• 26m 31s
• 8.21 miles
• 18.58 Mi/hr

Easy, recover ride. Did the 1.2 mile loop, out to 75N (6 miles), and the 1.2 mile loop again. New tires work fine. Bike seems in good working order for tomorrow.

• Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3

Run

• 40m 04s
• 5.31 miles
• 07m 33s /Mi

Work loop + Rio. Planned to do a 20min temp run, but I just ran.

Swim #1

• 06m 04s
• 300.00 yards
• 02m 01s /100 yards

Warm up. Laps: 0:54, 1:01, 1:01, 1:04, 1:03, 1:03

Swim #2

• 05m 03s
• 200.00 yards
• 02m 31s /100 yards

Drill set. 2 laps of zipper switch, followed by 2 laps w/pull bouy. Laps: 1:27, 1:38, 0:56, 1:04

Swim #3

• 10m 24s
• 500.00 yards
• 02m 04s /100 yards

Base. Laps: 0:53, 1:00, 1:03, 1:04, 1:03, 1:04, 1:07. 1:01, 1:05, 1:04

Swim #4

• 10m 36s
• 600.00 yards
• 01m 46s /100 yards

Lactate intervals. 6x100 yds with 1 min (untimed break between sets). Laps: 0:48, 0:56, 0:50, 0:57, 0:51, 0:57, 0:50. 0:56, 0:51, 0:56, 0:49, 0:54

Swim #5

• 06m 10s
• 300.00 yards
• 02m 03s /100 yards

Cool down. Laps: 0:54, 1:01, 1:04, 1:04, 1:03, 1:03

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3