Bike

• 1h 07m 31s
• 24.85 miles
• 22.08 Mi/hr

Run

• 45m 06s
• 6.21 miles
• 07m 15s /Mi

Swim

• 27m 19s
• 1640.42 yards
• 01m 39s /100 yards

• Health data: Hours slept: 5.5

Run

• 54m 54s
• 7.02 miles
• 07m 49s /Mi

Weather: 77/81 Wind: 7/8
Effort: Easy
This was my final run before Tri-Indy. I kept it fairly easy but had just a little bit of extra effort throughout.
I was only going to run 6 miles, and up until I began logging this thought I had only done 6, to try to keep my legs for Sunday. I had to check 3 different resources to verify that I had actually run 7 instead of 6. I feel kinda weird that I didn't notice running an extra mile. WOW!!! That's crazy!

• Health data: Hours slept: 8

Swim

• 1h 00m
• 3200.00 yards
• 01m 52s /100 yards

I would like to get another swim in this week but I don't think there's going to be time. I have a 6-7 mile run tomorrow morning a then leaving for Ohio means no more swimming until the race Sunday.
This swim was slightly more intense but only on the 100's. I wanted to try to get a little more focus and try to nail some slightly faster times than the past few swims. I was close to what I wanted but I can tell swimming in a pool with no lane lines makes for slower times. There are a few other swimmers or water walkers that create current and the wind on top of it makes for the slower times. This isn't a bad thing since all my races are in open water.
2x250 WU
250 w/fins
250 w/paddles
12x100 on 1:50 (landing 1:33-1:35
5x50 on :55 (landing :45)
250 w/paddles
2x250 CD

• Health data: Hours slept: 6.5

Run

• 1h 39m 58s
• 12.01 miles
• 08m 19s /Mi

Weather: 89/93 Wind: 9/15
Effort: Easy/Mod
I thought I should have been able to handle this run a little better than I did tonight. I think the dinner was a little heavier than it should have been and I don't think there was enough time between the time I ate and when the run started.
The run was hardest for the first 6 miles and then it seemed to get easier the rest of the way. I think the temp came down enough to make it more tolerable. My legs are a little fatigued from the ride last night too.
This was what would be my long run for the week since I am planning only to run 6-7 miles on Friday to allow my legs to rest for Sunday's Tri-Indy.

• Health data: Hours slept: 6.5

Bike

• 1h 41m 22s
• 32.33 miles
• 19.14 Mi/hr

Weather: 93/99 Wind: 9/22
Effort: Mod
I added another mile to the intervals tonight trying to get some intensity on the bike since this is all I will have time for before my next race on Sunday. I decided to fight the wind a little more tonight and go headlong into it for the entire trip out rather than deal with a crosswind. it was kind of rough on the out, but once at the turn around I was cruising.
The efforts were definitely harder than I have been doing and probably more in line with how I should be riding but most of the time I don't seem to find the energy to stay at this level of intensity. My avg HR is higher for this ride but mostly because I think I rode harder while heading into the wind.
4' WU
4x5' w/1' recovery
5' at aerobic HR (easy)

• Health data: Hours slept: 6.5

Run

• 1h 04m 09s
• 8.01 miles
• 08m /Mi

Weather: 84/90 Wind: 6/6
Effort: Easy
This run felt so good that I went an extra mile and If I had went out a little earlier I might have went 2 extra. The pace felt really easy and I didn't seem to be very fatigued from yesterday's race.
The weather seemed to cool fairly quickly after the first couple of miles which was probably why things went so smoothly. I hope that Wednesday's run goes as well as this one because I am not planning on shortening that run more than 2 miles, down to 10, but I would like to stay with 12. I'll probably decide based on the available time. HS registration is that night and I am not sure what time yet.

• Health data: Hours slept: 7