Swim

• 24m 55s
• 1550.00 yards
• 01m 36s /100 yards

W/U - 5x50, odds breathe normal, evens bi-lateral
1. 1:30.86
2. 1:36.50
3. 48.25
3:55.61
M/S - 2x500, RPE 5, 8
1. 1:35.43
2. 1:40.25
3. 1:40.93
4. 1:42.26
5. 1:40.24
8:19.11
1. 1:28.19
2. 1:34.92
3. 1:29.76
4. 1:33.94
5. 1:27.02
7:33.83
C/D - 300 easy
1. 1:41.48
2. 1:45.43
3. 1:40.69
5:07.60

Average swim. Those fasties in the 2nd 500 was when I picked up the pace for 50 yards. I'm surprised at how well I recovered, usually I struggle with that. If I take off fast then I usually die out and have a horrible remainder of a set, but this time I sped up a couple times and held on. It was nice.

HA! "Average" swim. That second 500 was a PR for me by 10 seconds! w00t! I didn't even realize it. I thought it was a couple tenths slower than my fastest but I went back and checked and it is a new world personal record!

Bike

• 2h 05m 55s
• 35.26 miles
• 16.80 Mi/hr

Good ride! Thought I went farther than that but I guess that's a pretty good speed for that kind of distance!

I raised my seat height by about 1 inch, maybe more, so I think that helped a LOT. The first part of the ride out to Bennet [5 or 6 miles] my hands were getting numb/buzzy, but that went away. My legs for that portion were hurting on the outside/back, near the hamstrings, but not quite the IT band area either. I dunno. That went away too. Then probably 25 mi. in I started getting a numbing pain in my lower back. It went away after a bit too. Just all part of getting used to the new position I think.

Swim

• 26m 45s
• 1800.00 yards
• 01m 29s /100 yards

W/U - 400
1. 1:26.86
2. 1:36.32
3. 1:39.37
4. 1:38.76
6:23.31
M/S - 10x100 leaving every 2:00
01. 1:17.67
02. 1:18.30
03. 1:20.32
04. 1:16.56
05. 1:20.70
06. 1:22.21
07. 1:18.43
08. 1:21.07
09. 1:22.27
10. 1:23.92
13:21.45
C/D - 400 easy
1. 1:45.03
2. 1:46.06 -
3. 1:46.06 - cool!
4. 1:43.69
7:00.84

Bike #1

• 3h 30m 48s
• 51.28 miles
• 14.60 Mi/hr

Total climb: 866 feet

Pretty good ride. I was sitting around at the beginning not knowing when to leave so I asked a guy if we just take off whenever. He went and asked the guys who were having everyone sign the waiver and they said to leave whenever, so the guy I asked said, "I'll ride with you." I saw that he had a MTB and thought, "Yeah you'll ride with me all right," but he did hang with me for quite a while. On the way out we must've had the wind at our backs because we were cruising along effortlessly. We got behind some people going 12-13mph and stayed there for a few miles just taking it easy, then we went around them and picked up our pace to around 16-17mph. We turned right onto HWY 92 and Renee can vouch for me on this - it's hilly! My buddy started to die on me but we pulled through and headed South through Brainard. Stopped and went pee at the bar - there was no lock on the door and no stall so I peed in the urinal next to a guy who was taking a dump. That was interesting. Took off from there and headed south again toward Dwight, there were plenty more hills to ride on here too. I should've told Renee about this stretch of road [if I'd have known about it] because there was NO traffic, it was a very smooth road [albeit no shoulder], and hills very similar to IMKS. Anyway, my guy really hit the wall then but I hung back with him. He originally was only planning to do the 22 miles but since he was feeling so good at the turn-around he decided to do the 51. We've all been there, I'm sure. He really bit the dust hard and I felt like he needed me to pull him through to the sag stop that was at the 10-mile mark. We got there, I ate 3 fig newtons, one with peanut butter slathered on top, and two peanut cookies. I told him I was going to push it hard on the way back in and he shooed me on. I pushed really hard even though my legs were about 50% fatigued and came in just under a 15mph avg. I was hoping for a 16 avg since about 30 miles were flat and steady rollers, but with waiting for him on all the hills it brought me down. That's okay. I think I'm going to go ride with my wife later to get some more good bike work in and then take tomorrow off since it will be kind of a busy day. Maybe I'll swim, who knows.

Bike #2

• 1h 26m 22s
• 18.80 miles
• 13.06 Mi/hr

Rode with Brynn to Lincoln Soutwest HS and back home. Man alive, going up HWY 2 back home SUCKS. There a slight downhill after 70th St. then you go uphill for 3/4 mile.

Run

• 22m 43s
• 2.32 miles
• 09m 47s /Mi

Total Climb: 75 feet

HARD T-run after that bike. I ate about 10-15 grapes while I was waiting for Brynn to get done riding. Then we took off UPHILL out of our neighborhood and ran at a really good clip. Walked for a minute or two in there so that's a REALLY good pace for me on a T-run. If I can average a 9:45 pace on both my runs at the duathlon on July 13 I'll be very happy.

Swim

• 25m 57s
• 1650.00 yards
• 01m 34s /100 yards

W/U - 4x75, last 25 of each/backstroke
1. 62.71
2. 60.94
3. 62.22
4. 60.95
M/S - 3x400, RPE 3, 7, 9
1. 1:36.34
2. 1:41.75
3. 1:44.57
4. 1:40.93
6:43.59
1. 1:33.11
2. 1:35.50
3. 1:39.88
4. 1:37.45
6:25.94
1. 1:25.00
2. 1:31.13
3. 1:31.93
4. 1:30.95
5:59.01
C/D - 150 easy
100 - 1:46.82
150 - 2:41.62

Pretty good swim today, nobody shared my lane and nobody threw a ball in my lane. I think that's the first time in months! Feels like a Friday today and I almost said "Fridays are usually good for not having many people at the gym." Maybe it's because everyone has tomorrow off? The store was packed around 2:00PM today, and again when I went to pick up some things tonight at 8:30. Everybody's gearing up for the weekend! It's good to be a grocer right now.

Bike

• 42m 49s
• 11.70 miles
• 16.39 Mi/hr

Rode to the mailbox thing near Wal-Mart and mailed our water payment, then went out to 148th & back home. It was HOT. And windy. Cross-winds are the worst. I'd rather pay the time riding into the wind to have the benefit of being pushed going the other way.