Bike

• 1h 17m 46s
• 24.24 miles
• 18.70 Mi/hr

http://connect.garmin.com/activity/329654305

Knew I was doing some climbing but didn't realize that much. Guess that means I'm getting stronger! whoohoo! I did 45 minutes out and apparently only took me 32 minutes to come back. :)

Run

• 21m 43s
• 2.73 miles
• 07m 58s /Mi

Keep a 8:00 mm on this run. Feel free to push the pace a little.

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http://connect.garmin.com/activity/329654320

Swim

• 31m 10s
• 1311.72 yards
• 02m 22s /100 yards

All right, you have two options. Either do this in open water or a pool.
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Pool Workout:
2x200- sight while swimming, however often you sight in open water. I'm not giving you a warm-up because on race day you won't get one.
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Open water:
Swim continuously for 1:15. That's your goal time for IMLP, so swim for that long. :)

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http://connect.garmin.com/activity/329177471

Went to Saratoga Lake at the wrong time apparently. The wind and waves where brutal and I was getting tossed around like crazy. At one point it had nearly turned me completely over on one of my rotations. I didn't feel safe so I decided to stop and head to the YMCA....where the pool is closed for the week because of repairs.

Bike #1

• 34m 25s
• 9.14 miles
• 15.93 Mi/hr

NOTE: 6/12/13: While you need a good effort level on this bike, I also want you to get off the bike feeling like you could have ridden some more. Effort level should be close to a 7/8 overall. Also think about taking it a little easier on the first loop and making the second loop a little faster. And ensure you are not muscling through the pedal stroke (low cadence). Low cadence means muscle fatigue coming off the bike, which means your run will suffer towards the end.
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IMLP course again. This can be done Sat or Sun.
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You need to focus on keeping around a 19 mph average. On race day the goal is 20-21 mph. But hold back a little, simply because we don't need you blowing it out to the point where you need a lot of recovery. Keep in mind, on race day you will be faster because you will be rested and rearing to go from the taper. And you won't have to continue to train afterwards. :)
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This is where nutrition and hydration should be nailed down. So far the plan seems to be working well. We will see how it goes while the weather warms up. Hopefully it will still be good!

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http://connect.garmin.com/activity/328358865

Got ready to ride and noticed that the shifter for my rear gears was missing. Decided to take the front one and use it for the back. At this point I'd be stuck in the small ring all day for the front. Great...

Head over to the oval to head out the transition area and the first bump we come to launches a bottle out of my new bottle cages...down goes bottle #1 of nutrition. Seriously?

Leave Placid and am having issues shifting gears...slow...non responsive... Mile 4.5 I hear a thunk...bottle #2 of nutrtion has launched. WTF!! Not very happy at this point with my new bottle cages. Shifting to get to the top of the hill and now my shifter has completely locked up. Come to a complete stop as John catches up and I tell him I'm heading back to the car as I'm down 2 hours of nutrition and I can't shift anymore.

Go to Placid Planet where they fix my front shifter enough that I can at least use both cogs now. The rear shifting cable had sheared so it wasn't working anymore, he replaced that. Bought 2 bottle cages to take mine off since they obviously didn't work.

Went back to the car to get more nuntrition and started riding the course backwards to meet John.

Bike #2

• 3h 22m 30s
• 62.16 miles
• 18.42 Mi/hr

http://connect.garmin.com/activity/328358885

Met John about 3 miles out of town and rode in with him.

Heading down the Keene decent I get hit in the back of the leg with something. Looking to see I still have all my bottles but my pack has now fallen off my bike. WTF IS GOING ON?! I now have no tubes, co2, repair kit, etc. At this point I slow down on the decent and just decide to survive the day. That was it. My goald had changed from 5:30 to SURVIVE.

Run

• 38m 16s
• 4.97 miles
• 07m 43s /Mi

Run immediately after the bike. Hit the following paces:
Mile 1: 8:30
Mile 2: 8:00
Mile 3: 7:50
Mile 4: 7:20
Mile 5: 7:00-7:20

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http://connect.garmin.com/activity/328358892

If there is any good that came of today it was that I hit the time goals for the run...

1. 8:19
2. 7:57
3. 7:51
4. 7:22
5. 6:59

Swim

• 1h 07m 07s
• 3025.00 yards
• 02m 13s /100 yards

W/U:
200 swim
6x50 - 25 kick/25 swim (300)
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4x500 - W/in each 500, start slow and get faster when you hit 200, and then 400. 400-500 should be the fastest. (1:00 RI) (1500)
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200 - Moderate (:30 RI)
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6x50 - Sprint (:20 RI) - These should hurt. Try to keep the pace the same and stay on the RI. (300)
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C/D- 200

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http://connect.garmin.com/activity/327788610

4x500
1. 8:44
2. 9:50 (forgot to hit the lap button)
3. 8:49
4. 8:54

200 - 3:32

6x50
1. 37.8
2. 39.7
3. 38.8
4. 41.5 (couldn't find the button on my garmin lol)
5. 39.3
6. 39.7

Bike

• 2h 00m 04s
• 34.56 miles
• 17.27 Mi/hr

Make this an easy ride today. You have a hard ride coming up this weekend! Save a little for it!

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http://connect.garmin.com/activity/327413682

HATE trainer rides. Was pouring outside.

Swim

• 15m 40s
• 896.13 yards
• 01m 45s /100 yards

http://connect.garmin.com/activity/327413684

One loop at STC OWS.