Bike

• 2h 57m
• 38.00 miles
• 12.88 Mi/hr

As an adventure in seeing where new trails go, it was a success. As a training ride, it was a bust.
Too much starting and stopping, too many times of having to pull out the map. Too many road crossings on the path. Oh well, live and learn.
1586 Calories.
It was good to get in that much time in the saddle.
2100 feet of ascent. Didn't feel like much.

Run

• 45m
• 5.00 miles
• 09m /Mi

Hills.
Garmin battery was dead. Not sure if I really did 5 miles. Did lots of hills, though. Felt good!

Swim

• 45m
• 2000.00 yards
• 02m 15s /100 yards

Drills. And more drills

Bike

• 1h 10m
• 20.00 miles
• 17.14 Mi/hr

10 min w/u
8 repeats of
5 minutes hard, 1 minute easy
then continued until 20 miles.
A few one-legged drills at the end.
Will fill in HR later. Left Garmin on bike.

Swim

• 45m
• 2400.00 yards
• 01m 52s /100 yards

400 w/u
400 drills
6 x 200 on the 3:40
(Swam them in 3:30/3:31, took 10s rest.) Very consistent in time on each one.
400 c/d

Run

• 1h 10m
• 7.00 miles
• 10m /Mi

First time running with Zoots. A little too much movement around the toes on my left foot, but otherwise very comfortable and reminiscent of my not-too-thick Nikes.
Will fill in HR later. Left Garmin on bike.

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