Swim

• 16m 37s
• 1093.61 yards
• 01m 31s /100 yards

Shortened the swim slightly due to the wind / waves. Also added a .7 mile run from the swim out to transition. Made for a super long T1.

Bike

• 1h 11m 54s
• 24.95 miles
• 20.82 Mi/hr

Lots of "course clutter" to get around. I do not understand blocking and guys who decide to do a stand up sprint to try to re-pass me once I pass. Lost a bit of time trying to pass cleanly and dealing with slow down in the turns.

Run

• 51m 04s
• 6.22 miles
• 08m 12s /Mi

Pretty good run. Ran a negative split. Could have probably run a little harder at the end. My heart and lungs were good, my legs were a little shot.

• Calories out: 3693 From lifestyle:1717, From activities:1975
• Health data: Hours slept: 7

Bike

• 42m 10s
• 10.23 miles
• 14.55 Mi/hr

Double loop of the run course-ish.

Swim

• 15m
• 800.00 yards
• -----

Swimming out along the pier and back. Super warm water (but still cooler than the pool).

Run

• 15m 01s
• 1.51 miles
• 09m 57s /Mi

Easy out and back along the water.

• Calories out: 2430 From lifestyle:1731, From activities:699
• Health data: Hours slept: 7

Run

• 36m
• 3.85 miles
• 09m 21s /Mi

Easy out and back on the rail trail. Warm & humid. Garmin was on the screwy side -- had my HR at 204 for the first mile at a 9:21 pace -- I don't think so. Threw that mile out and reset.

Bike

• 2h 04m 34s
• 35.51 miles
• 17.10 Mi/hr

Average WAtts = 165

Out to ridge and 4 loops. Muggy, drizzly, nasty riding weather. Nasty headwind out of the south. Legs felt much better today.

• Calories out: 3623 From lifestyle:1713, From activities:1910
• Health data: Hours slept: 7

Run

• 46m 10s
• 5.51 miles
• 08m 22s /Mi

Z1/Z2 run. Warm and wicked humid. Garmin was not co-operating and had crazy HR readings.

Swim

• 26m 54s
• 1600.00 yards
• 01m 40s /100 yards

2 x 800

• Calories out: 2586 From lifestyle:1731, From activities:855
• Health data: Hours slept: 7

Bike

• 1h 47m 13s
• 28.86 miles
• 16.15 Mi/hr

Watts = 175
ZR/Z1 ride. Damp, foggy and cool -- not the best conditions but still better than being inside. Legs still aren't fantastically responsive. Thinking that Thur-Fri-Sat will help in getting them ready to race on Sunday.

Sport

• Massage
• 1h 00m

• Calories out: 3072 From lifestyle:1712, From activities:1360
• Health data: Hours slept: 7

Bike

• 1h 01m 24s
• 16.02 miles
• 15.65 Mi/hr

ZR Recovery ride. Out to the ridge and back.

Watts = 154

Swim

• 30m
• 1600.00 yards
• 01m 52s /100 yards

Easy 1600 recovery swim. Loosened up the leg a little bit. Still have a wicked case of the leg flu.

• Calories out: 2620 From lifestyle:1727, From activities:893
• Health data: Hours slept: 7