Bike

• 38m 18s
• 10.82 miles
• 16.95 Mi/hr

Bike ride fail. By the time we got to the goat farm it started to rain (hard) followed shortly thereafter with lightening, thunder and hail. Called it a morning and road home. Will run at mid-day and ride tonight before picking Shaun up at the airport.

Run

• 1h 06m 18s
• 7.52 miles
• 08m 49s /Mi

My legs are completely dead, I felt all of the last three weeks in them tonight. I felt like I couldn't get my cadence up not matter how hard I tried. Really looking forward to resting the legs next week.

Bike

• 1h 23m 27s
• 24.39 miles
• 17.54 Mi/hr

Out and back to Lake C with one loop. Nasty, swirling wind (storms are blowing in) throughout the ride. Really wish I had Shaun to draft off of for at least some of the time.

Run

• 27m 40s
• 2.80 miles
• 09m 53s /Mi

ZR Run. Breaking in the new Newtons. Super easy. Legs felt much better than yesterday.

Bike

• 1h 49m 09s
• 31.06 miles
• 17.07 Mi/hr

30 min warm up, 3 x 10 min BST, 3 x 105, easy ride home. Nasty, nasty wind this morning that made the loops on the ridge rather difficult.

Run

• 52m 28s
• 5.65 miles
• 09m 17s /Mi

Nice run. Actually had a little trouble keeping the HR high enough (my legs were lead from the bike). Z1 pace has definitely come down over the past month or so.

Swim

• 1h 05m
• 3500.00 yards
• -----

Long set w/ TTs

800- 13:32
400 - 6:33
400 - 6:36
200 - 3:02

Swim

• 46m 15s
• 2500.00 yards
• 01m 51s /100 yards

1 x 2500 easy. Legs were sore from the weekend and it felt good to swim.

Run #1

• 49m 31s
• 5.51 miles
• 08m 59s /Mi

Four mile plus most of the two mile loop. Felt really good. Perfect weather for running and not quite as tired as I was yesterday (although I still felt yesterday's long ride in my legs).

Bike

• 1h 26m 35s
• 25.25 miles
• 17.50 Mi/hr

Easy ride with intervals mid way through. Did the intervals out on the ridge. Avg HR during intervals = 157. Avg speed during intervals = 23.7.

Run #2

• 49m 39s
• 5.02 miles
• 09m 53s /Mi

Post bike run. Legs were definitely feeling the previous run and ride. Kept it nice and easy.