Bike

• 1h 10m
• 16.00 miles
• 13.71 Mi/hr

trainer while watching the second episode of "Project Runway"

Bike

• 4h 32m 40s
• 75.00 miles
• 16.50 Mi/hr

CM course + some of EM (in Cambridge/ Eastern Shore)
forgot to order more Infinit so I used GE... bletch. too sugary. ate two paydays and one uncrustable. delicious !

Run

• 1h 30m 22s
• 9.40 miles
• 09m 36s /Mi

slow going but I finally fell into a faster pace. amazing weather !

splits>
mile 1: 9:45
mile 2: 9:58
mile 3: 9:52
mile 4: 9:29
mile 5: 9:40
mile 6: 9:24
mile 7: 9:23
mile 8: 9:32
mile 9: 9:36

Swim

• 1h 14m 19s
• 3400.00 meters
• 02m 11s /100 meters

wu: 400 free

ms:
5 x 200 free
200 kick with board
100 kick on back
200 easy
5 x 200 free
200 kick with board
100 kick on back

cd: 200 easy

Bike

• 1h 55m 30s
• 30.00 miles
• 15.58 Mi/hr

Started out with the IronGirl course, then contined on the Columbia course. had to pee. ducked behind a tree. thought "I hope I don't get arrested for incedent exposure" (public urination isn't a crime in Howard Co.). Turned right on 108 when I came up Homewood to get in a few more miles. then I ate a payday bar. those are so yummy!

Swim

• 36m 15s
• 1800.00 meters
• 02m /100 meters

wu: 200/ 8 x 50
ms: 1000 tt (time> 19:23)
cd: 200

it was 55* this morning ... brrchilly ! the water was warm, though - 80* (thank goodness!)

talked to a guy who is doing his first tri (Cape Henlopen) in a couple weeks... he was excited and I enjoyed talking to him about it .. I warned him that it was addictive :o

Bike

• 1h 35m
• 25.20 miles
• 15.92 Mi/hr

Columbia Tri course with Scott and BTers James and Amy ... love how the people I've met online have become "IRL" friends and training buddies.

Run

• 50m 16s
• 5.41 miles
• 09m 17s /Mi

awesome run - great weather, lots of people out, and I met a bangel cat named zoo that lives on a boat with his owners and resides in texas.