Swim

• 32m 38s
• 1500.00 yards
• 02m 10s /100 yards

OWS - race

Bike

• 1h 13m 10s
• 25.00 miles
• 20.50 Mi/hr

Race

Run

• 53m 25s
• 6.20 miles
• 08m 37s /Mi

Race

Swim

• 28m
• 1500.00 yards
• 01m 52s /100 yards

OWS in Alum Creek -prep for race day.

Bike

• 1h 16m 01s
• 20.00 miles
• 15.79 Mi/hr

GAH! So slow!
5 minute w/u
6 x 6min Zone4/1min easy spin

Then after the intervals, I just kept going until I got to 20 miles.

I was sweating like a pig and really working hard. Getting some noise from the drivetrain. Hmmm.

Interval 1: 1.86mi/.25 miles
Interval 2: 1.82mi/.25mi
Interval 3: 1.79mi/.11mi (got off to adjust trainer)
Interval 4: 1.77mi/.25mi
Interval 5: 1.80mi/.22mi
Interval 6: 1.73mi/.21mi

So I was getting progressively more tired. That's good.

851 calories

Run

• 35m 55s
• 3.64 miles
• 09m 52s /Mi

SLOW warmup, with the dogs for part of it.

Then 6 x 400 Hard/Easy

Felt REALLY good but turned out to be not my best effort. Still, pleased that I felt this good considering the workout schedule I've had - running or biking every day pretty hard for several days straight.

Lap 1: 2:11 6.9mph
easy lap
Lap 2: 2:01 7.4mph
easy lap
Lap 3: 2:01 7.4mph
easy lap
Lap 4: 2:13 6.7mph (uphill)
easy lap
Lap 5: 2:08 7.0mph
easy lap
Lap 6: 1:55 7.8mph
c/d

So my last lap was on track with what I've done before. The other ones were subpar.

Run

• 1h 01m 46s
• 5.39 miles
• 11m 27s /Mi

Jogger with only one kid - went to library, took a break there, then ran home.
Quite hilly! I was surprised. Had to walk a couple hills partway.

498 cal
HR pretty low. I was talking to Nora a lot, so it was slower.
Total ascent 650 feet.