Run

• 2h 48m 55s
• 18.06 miles
• 09m 21s /Mi

last long run before Cozy.

I was listening to an audiobook and around mile 12 I decided to take it out to practice remembering my "best moments" and "mantras" that I'll use for the race.

I was enjoying NOT listening to my iPod so much that I finished the run without it.

My legs and feet REALLY started hurting around mile 16. I need new running shoes and I thought about not getting them, but I've been running in Asics Gel Nimbus 11s for a while so I don't think I need to worry about a new pair not working. Plus, I'll still have 3 weeks to put in some miles.

Run

• 57m 39s
• 6.30 miles
• 09m 09s /Mi

amazing weather for a morning run.

Bike

• 1h 17m 15s
• 18.00 miles
• 13.98 Mi/hr

nothing like watching ANTM to make a girl feel like she has enormous shoulders! ha !

Swim

• 56m 51s
• 3000.00 meters
• 01m 54s /100 meters

great swim:

WU: 200
MS:
1,000 time trial> 18:17
pace> 1:50/100 !
500 pull with paddles.
2x:
- 200 yd free w/ 20" rest
- 150 yd free w/ 15" rest
- 100 w/ 10" rest
- 50 w/ 1' rest
CD: 300

Run

• 50m 06s
• 5.28 miles
• 09m 29s /Mi

cold. RAINY. very very rainy.

Bike

• 1h 10m
• 16.50 miles
• 14.14 Mi/hr

trainer.
10 min wu
then: 3 min hard, 1 min soft pedal
5 min cd

Run

• 1h 00m 25s
• 6.50 miles
• 09m 18s /Mi

great run this morning. pink sky over the Harbor - beautiful.

Swim

• 1h 32m 52s
• 4000.00 meters
• 02m 19s /100 meters

^^ slow average because of the ONE THOUSAND METERS OF KICKING !

wu: 500
ms:
5 x 100 kick (15 sec rest)
10 x 200 swim (20 sec rest)
5 x 100 kick (15 sec rest)
cd: 500

I must have been a sight on yesterday's ride: yellow arm warmers, full fingered gloves, bright red Univ of Maryland bike jersey, black shorts, and neoprene booties over my bike shoes.

tonight: 4000M swim

Bike

• 5h 00m
• 80.80 miles
• 16.16 Mi/hr

Easton to Tilghman Island 1.5x. lots of headwind... good practice for IMCOZ !

Run

• 20m 07s
• 2.35 miles
• 08m 34s /Mi

felt GREAT off the bike --- nice and fast. will need to hold back at IMCOZ.