Bike

• 40m
• 12.00 miles
• -----

bike course recon

Swim

• 20m
• 1000.00 yards
• -----

short swim in the lake

Bike

• 24m
• 8.00 miles
• -----

to the ironcross and back

Swim

• 40m
• 2000.00 yards
• -----

swam to the first buoy and back...and it seems really far!!

Swim

• 45m
• 2000.00 yards
• -----

felt much better in the pool today. did 1500 in just under 30 minutes which is great for me doing open turns and wearing my board shorts! bring it kansas...i think... :)

Bike

• 58m 42s
• 17.69 miles
• 18.08 Mi/hr

nice and eeeeasy

Bike #1

• 15m 37s
• 4.23 miles
• 16.23 Mi/hr

warmup/cooldown

Bike #2

• 1h 15m 50s
• 26.53 miles
• 20.99 Mi/hr

was suppose to be an easy to moderate ride and i kept it at that effort until a few other cyclists decided that they wanted to play...ha. went out lake drive to port washington road and down to the dog park and then turned around. on the way back i saw a guy ahead about .5mi who was cruisin so i worked hard to catch him and got him after about 4 mi. well then i get to a stop light a few miles later and he and 2 of his teammates dressed in their black and pink kits pull up behind me. so i keep riding like normal and all of a sudden they pull up next to me very closely and give me a couple dirty glances (keeping in mind that i looked like a total tri dork today in my tri shorts, sleeveless jersey, and aero helmet lol) so now they start pushing it and i stayed right with them and the guy i passed earlier rides off the front so i just stick with the other two. i hear them say 3-2-1 and they take off sprinting so i had to kick it hard but again stayed right with them :) i hear them laugh about how they thought they dropped me so i laughed and busted right past them and pushed it til i caught the lead guy who looked pretty dead by then so i said hey! and kept on going...hehe it was fun and some good interval work :)

Bike #1

• 15m 37s
• 4.34 miles
• 16.66 Mi/hr

warmup/cooldown

Swim

• 55m
• 2200.00 yards
• -----

boy did i feel slow swimming today! i probly wasnt that much slower than normal but whoever was swimming next to me from the swim team was making me look like i was swimming backwards. he wasnt honestly swimming about twice as fast as me and i was doing right around 2min/100...dang! so as im already feeling super slow and gettin my butt handed to me he finaly gets out...but only to grab his kick board and ensues to still handily beat me swimming freestyle while he only kicks! haha ouch.

Bike #2

• 46m 58s
• 17.23 miles
• 22.00 Mi/hr

legs felt great on the ride today so i let em go and rode at about the hr i would like to see at kansas. for the first time in forever the wind was out of the west, and my route is always north-south, so i didnt have to battle a headwind. it was awesome :) im much faster when im not going up giant hills, in hot humid weather, with wind, after 100 miles...haha. wore the aero helmet because its almost game time!