Bike

• 1h 25m 51s
• 29.00 miles
• 20.30 Mi/hr

race report

Run

• 39m 25s
• 6.20 miles
• 06m 12s /Mi

race report

Swim

• 09m 37s
• 800.00 yards
• -----

race report

Run

• 50m
• 7.50 miles
• 07m 09s /Mi

Loop around the arboretum trails. Love it out there. Little Christian music on the Ipod, beutiful morning. 10x10 stride outs, some z2.

Swim

• 35m
• 1600.00 yards
• -----

Cut the swim short - I CANNOT SWIM AFTER A RUN! It's the second time this year I tried it, and I just can't get going, must be a mental thing.

Bike

• 5h 25m
• 100.00 miles
• 18.50 Mi/hr

Took a solo ride out to HC and rode 3 hills before heading back. 20' z2 for each 40' of z1. Head wind for the first 2 hours, then hills, really must have taken it out of me. I was doing 25-28 MPH for the first 15-20 miles on the return back home, but then the winds turned and I started getting a little tired. My goal was 19 MPH, came up a little short. CD = 88

Strength

• 10m

stretch/foam roll

Swim

• 55m
• 2550.00 yards
• -----

500 wu
4x50 sg = 74, 73, 73, 72
5x300 = 5.04, 5.02, 5.01, 5.53, 4.46 - 20" rest between
5o hard x 4 w/ 30" recovery = 18, 18, 18, 17
200 cd

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 3 Overall Workout: 4

Bike #1

• 1h 25m
• 28.00 miles
• 19.50 Mi/hr

little chilly but next to no wind. I was REALLY hoping for a great ride today, something to tell me I can do 21-22 MPH for this weekend. The plan was 2x20' hard effort. Well I did the 20' warm up at about 18.5, then the first 20' effort got me up to 19.6, but the next effort, all though it had some uphill, didn't allow me to get beyond that. WTH? I was averaging 19.3 for a 80+ mile ride a few weeks ago, is it soreness from the run yesterday? I don't feel sore? Oh well, nothing much I can do but keep putting in the time.

Bike #2

• 45m
• 16.00 miles
• 22.00 Mi/hr

Taught Spine at BV Y

Run

• 2h 27m 30s
• 20.50 miles
• 07m 06s /Mi

z1 run with 88-92 CD (I averaged 87+, a little low, but I usually drop when I hit the trails and hills, not to mention it was a long run. Did 10 on the road, 6 on the arboretum, and finished with that crappy 4-5 miles of concrete and uphill towards home. First 10 miles were 6.55-7.10 and the next 10+ were 6.56-7.28.

Strength

• 15m

actually did this yesterday.
Total body in the Hansen gym.

Swim

• 1h 00m
• 2800.00 yards
• -----

500 wu
3x50 sg = 72, 73, 74
8x100 drill
2x50 sg = 72, 72
5x100 drill
100 easy
2x 50 sg= 71, 71
6x50 hard/easy - 44, 43, 44, 43, 44, 43)
250 easy

Run

• 49m 21s
• 7.30 miles
• 06m 30s /Mi

10' z1
10' stride outs
20' z2
9'cd
CD=89