Bike

• 1h 21m
• 25.20 miles
• 18.70 Mi/hr

Quick PM ride. Only a couple hours sleep last night camping. Way too much drinking. Felt pretty awful.

I rode a bit on the RAAM course and cheered for some of the slower guys coming through Gettysburg. That is pretty much the only thing that made this ride worth while.

Run

• 40m 15s
• 5.30 miles
• 07m 35s /Mi

AM run. heading to Spirit of Gettysburg 5K to cheer for Sue. Camping after the race. Not much this weekend.

Run

• 50m
• 6.50 miles
• -----

AM run. Gross morning to run. 80 with very high humidity. Still not recovered from rides in the heat the past 2 days.

Swim

• 45m
• 2700.00 yards
• -----

McDaniels

4X(200, 50K)
6X(100 hard, 50 EZ)
200K/D
600P

Bike

• 2h 10m
• 40.00 miles
• 18.46 Mi/hr

Easy bike back to work.

Woke up at 4:30am starving. Had to get up to eat. Felt rather ill and thought about asking Sue for a ride back to work. Starting feeling a bit better after my food settled.

Once I got moving I felt much better. Still an easy pace but better than expected. After starting the ride I remembered that the RAAM riders were passing through today. I followed the RAAM route from Gettysburg to Littlestown to Hanover to Westminster. Nobody. Checked their website when I got to work and it seems like the heat slowed them down a bit yesterday. They should be passing through later today. So I doubled my bike commute for no particular reason. Oh well. I'm tired now. Hot and humid already. Going up to 100 today.

Swim

• 40m
• 2300.00 yards
• -----

Quick lunch swim.

2x500
Some other crap.

Bike

• 3h 42m
• 65.60 miles
• 17.73 Mi/hr

Wednesday night long ride. I skipped the shop ride. Not a fan of group riding when it's smokin' hot. 95 degrees with head index of 105.

I left from work around 4:30pm and headed West toward New Windsor and Union Bridge. Made my way to Thurmont and climbed up Catoctin mountain along Catoctin Hollow rd and Fox Tower rd. Fox Tower rd is a bitch. Descended down route 77 and stopped at the visitor center for drinks. Opted to skip the Park Central drive climb and headed down into Thurmont. Home via Black rd and Eyler/Hampton valley.

Hot, hot ride. But I need to get used to the heat for the race in Vegas in Sept. Started of really easy. First 90 minutes was into the wind and exposed to the sun. Really tough the first 90 minutes. I was in the shade for most of the climbs and actually felt pretty good. 5000 ft climbing.

Run

• 1h 27m 24s
• 11.65 miles
• 07m 30s /Mi

AM long run. Drove to Westminster and ran from Safeway parking lot. Jogging trails and out towards New Windsor. Foot was sore and felt pretty sluggish overall. 90% humidity. Heat is coming as well so I'm glad I got this in before the 100 degree temps hit.

Bike

• 1h 11m 20s
• 22.20 miles
• 18.70 Mi/hr

Easy spin after running. New Windsor/Union Bridge. Legs were smoked.

Swim

• 45m
• 2700.00 yards
• -----

McDaniels

w/u: 200S, 200P, 200K/D
3X(3x100, 6x50, 100K w/fins) on 1:40, 1:50, 2:00 and 0:50, 0:55, 1:00

Run

• 43m 39s
• 5.75 miles
• -----

Easy run. From Safeway along jogging trails and back. approximate distance.

Swim

• 40m
• 2200.00 yards
• -----

Easy swim/recover

11x200 4 swim, 4 pull, 2 kick, 1 drill