Bike

• 30m 58s
• 11.00 miles
• 21.30 Mi/hr

Dress Rehearsal

Easy spin out of the hood (about 2 miles) then hammer for about 7 on the bike in full get-up with 999's on the bike (so no speedometer on the bike, only cadence). Kept HR around 160-ish and was usually in the 53x16 or 17 (about 25 - 27-ish mph or so). Easy 2 miles home.

Run

• 27m 34s
• 3.00 miles
• 09m 11s /Mi

Recovery

Easy loop around the hood to just keep the legs going.

Flipped 1,000 miles for running today. Not sure if I'll make it close to 1,500 like last year but I shouldn't be that far off.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Run

• 44m 40s
• 5.00 miles
• 08m 55s /Mi

Recovery

Easy out and back with Cheng to the Port. Warm out, but not ridiculous. Really hungry now ...

Swim

• 36m 51s
• 2000.00 yards
• 01m 50s /100 yards

1 x 500 easy (really tired on this one, had to work just to barely maintain 2:00/100).
5 x 100 on 2:15
10 x 50 on 1:00 (1:00 break in between each set of 5)
20 x 25 with :10 rest - worked on distance per stroke for each one.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 1h 37m 43s
• 33.00 miles
• 20.26 Mi/hr

Princeton Sports ride.

8 miles easy to get out there (a bit of a tailwind, so was just over 19 average). Ride with the group until the turn-off to go home, then cruise the last 10 home.

Plan was to sit in and go easy today, I even started the mantra of "must not go with fast group, must not go with fast group" out loud. So I didn't go with the fast group .....

Ummmm, I created it. DOH!!! I was doing my usual pull and splintered the group going up the hill. When I looked back there were only 4 others so I just kept it going on the next couple of rollers and flat section. Motoring along at around 28 on the flats and finally pulled off. Then on the next real hill I watched and kept it in the big ring and when the dude who pulled after me rolled off I attacked.

Easily got a couple hundred meters and they looked like they wanted to play, but didn't catch up. So after about a half mile or so I sat up and let them come back to me.

We rolled through for a bit and the one strong guy (who was riding a fixie ......) had to climb at a bit faster pace because of only having one gear, so I jumped up to him and we talked briefly. Then I sat up as the group came back together and let them go finally.

I wasn't pushing, but I caught them on the next downhill and then stayed back on the next big/long uphill (everyone who has done Columbia knows the one I'm talking about - just after you turn left off of Triadelphia) taking it easy. One of the other dudes dropped off a bit too, so I just worked my way back up to him, and then as it became more of gradual false flat I motored and he sat on and I pulled him back up to his buds. It was at that time that I was at my turn off to go home, so I thanked them for the pulls and turned towards home.

Definitely went faste than I wanted to, but I'm a sucker for a fast pack and playing cat and mouse in breaks. Just my old road racer coming out to play!! ;)

Run

• 59m 55s
• 8.20 miles
• 07m 18s /Mi

General Aerobic

Out and back to Crest Rd. sign. Pushed a nice solid effort and kept it even. Rewarded with a few sub-7 miles and a good average.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4

Swim

• 56m 23s
• 3000.00 yards
• 01m 52s /100 yards

1 x 500 moderate
5 x 100 on 2:15, B-3
1 x 400 moderate
5 x 100 on 2:15, B-3
1 x 300 moderate
3 x 100 on 2:15, B-3
1 x 200 moderate
2 x 100 on 2:15, B-3
1 x 100 moderate
1 x 100 hard, B-3

Good swim, not many people at the pool. Luckily there was a faster lady in the lane next to me with a longish workout, so it kept me honest and moving.

• Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Bike

• 2h 24m
• 47.00 miles
• 19.58 Mi/hr

Medium long ride. The route was the hillier one the other direction. Makes for a tough ride and a slower average, but was still a good one! Windy though .....

Run

• 20m 22s
• 3.00 miles
• 06m 47s /Mi

Fast brick

Went quick for one loop around the neighborhood. Kept a quicker pace, but the effort wasn't all that hard. That looks good for next weekend. I want to be in the 6:15 range for splits there, so hopefully I've got the legs for it.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5