Swim

• 09m 34s
• 880.00 yards
• 01m 05s /100 yards

Good swim, poor sighting. Got passed when I didn't turn into the finish shoot. ARGH!!

Bike

• 29m 49s
• 12.00 miles
• 24.13 Mi/hr

Good bike. 168 AHR was lower than any time I was looking down. I found out how to avoid the overtaking penalties, don't get passed!

Run

• 19m 58s
• 3.10 miles
• 06m 26s /Mi

Legs felt tired. Held a decent pace for a fat, old guy!

Swim

• 35m 40s
• -----
• -----

Mental training!! I was thinking of stroke drills and OWS sighting during my ride in the rain!!

Bike

• 35m 40s
• 12.33 miles
• 20.73 Mi/hr

I had to abbreviate the workout tonight due to a family dinner. It started to rain just as I got on the bike so I decided to log it as a swim workout too. Is that legal coach? :)

Took a lap and a half around the TT loop clockwise and ended up going over Poplar Hill.

Run #1

• 20m
• 2.00 miles
• 10m /Mi

Warm-up for 5K. Easy with a strider before meeting up with the kids and teammates.

Run #2

• 19m 13s
• 3.16 miles
• 06m 05s /Mi

Corporate challenge 5K. Went out a little fast again but felt much better than my last 5k in the last mile.

Mile 1 - 5:44
Mile 2 - 6:11
Mile 3 - 6:20
Finish - 5:43 (Not much of a kick!)

Run #3

• 07m 45s
• 1.00 miles
• 07m 45s /Mi

Predicted mile was 8:00. It felt like I was at an 8:00 pace but came in 112th being 15 seconds off. I was thinking IM pace for the run and I'll take a 7:45 pace for an IM run. :)

Run #4

• 05m 42s
• 1.01 miles
• 05m 38s /Mi

3 x 1 mile relay. Legs were definitely tired for this one but was pleased to see sub 6:00!

Bike

• 1h 27m 58s
• 29.86 miles
• 20.37 Mi/hr

Lap 1: 20m 01s, 6.17 miles, 18.50 Mi/hr, Max HR 134, Avg HR 107
Lap 2: 10m 01s, 3.94 miles, 23.63 Mi/hr, Max HR 164, Avg HR 154
Lap 3: 10m 01s, 3.31 miles, 19.81 Mi/hr, Max HR 152, Avg HR 121
Lap 4: 10m 07s, 3.87 miles, 22.98 Mi/hr, Max HR 160, Avg HR 152
Lap 5: 10m 01s, 3.40 miles, 20.37 Mi/hr, Max HR 153, Avg HR 124
Lap 6: 10m 01s, 3.83 miles, 22.92 Mi/hr, Max HR 163, Avg HR 153
Lap 7: 10m 18s, 3.45 miles, 20.07 Mi/hr, Max HR 152, Avg HR 117
Lap 8: 07m 28s, 1.89 miles, 15.18 Mi/hr, Max HR 155, Avg HR 128

Swim

• 1h 00m
• 3000.00 yards
• -----

OWS at Dorchester Park. We set up a 500 yd triangular course (It was actually closer to 600 yds.) 1 easy lap, 1 hard lap, 1 lap helping someone with drafting, another hard lap then 1 last easy lap. AHR in the 130's.

Bike

• 4h 33m 13s
• 88.01 miles
• 19.33 Mi/hr

Lap 1: 27m 19s, 8.93 miles, 19.62 Mi/hr, Max HR 129, Avg HR 111
Lap 2: 1h 46m 00s, 29.82 miles, 16.88 Mi/hr, Max HR 157, Avg HR 107
Lap 3: 30m 20s, 10.00 miles, 19.78 Mi/hr, Max HR 155, Avg HR 137
Lap 4: 30m 01s, 10.75 miles, 21.49 Mi/hr, Max HR 148, Avg HR 131
Lap 5: 17m 51s, 7.80 miles, 26.21 Mi/hr, Max HR 151, Avg HR 136
Lap 6: 32m 01s, 9.54 miles, 17.88 Mi/hr, Max HR 155, Avg HR 123
Lap 7: 25m 55s, 10.44 miles, 24.17 Mi/hr, Max HR 146, Avg HR 138
Lap 8: 03m 46s, 0.72 miles, 11.53 Mi/hr, Max HR 138, Avg HR 124

Run

• 15m 01s
• 1.95 miles
• 07m 42s /Mi

Brick off bike

Lap 1: 07m 30s, 1.00 miles, 07m 30s /mile, Max HR 144, Avg HR 131
Lap 2: 07m 31s, 0.95 miles, 07m 57s /mile, Max HR 152, Avg HR 142