Recovery day #1.  Getting sore in my mid/upper back and thighs, the usually places.  Race results are still not on-line so I don't have my official splits and I forgot to do manual splits for T1 & T2.

My wireless bike CPU seems to be frozen, surprise! I brought both peices into work today and put it in our environmental chamber at room temp at 10% RH to hopefully dry it out and make it work again! UPDATE, 8 hours in 10% RH and now it is working!

Race Report is up.


  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8.5
  • 2h 01m
  • 37.80 miles
  • 18.74 Mi/hr


  • 1h 19m 41s
  • 9.30 miles
  • 08m 34s /Mi


  • 53m 30s
  • 2187.20 yards
  • 02m 27s /100 yards


HOLY !#$^% COW!  This was one tough a$$ day on the course.  Mix in lot's of wind for the swim, winds then torrential rains and winds on the bike, a flooded T, then a stiff wind with cooling air for the run means one a very excited day!  I really enjoyed the race though, I'll have all the details in the race report when I get it done.  All the times above are based on the watch and bike CP, which I'm not sure is working 100% anymore!  Still awaiting for the official results, I clocked an overall of 4:20:50. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 5.5

I was going to swim today but decided to get into work at a decent hr so I can get home tonight early and get everything gathered up as tomorrow I won't be at home long.  Sunday's forecast is calling for rain/ thunderstorms to occur sometime during the run leg with some 20-25mph SW mostly crosswinds for the bike.  Swim may be rough on the return leg but that's fine with me, at least it'll be mostly cloudy!  Things I need to do later today:

  1. Do the checklist
  2. Double check the checklist
  3. Review nutrition plan
  4. Prep bike
  5. Relax!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.25
  • 31m 15s
  • 9.70 miles
  • 18.62 Mi/hr

Ride throughout Windover Farms and back. Focused on what I need to do for corners and turnarounds. After a short warm-up I got it up to planned race pace.

  • 23m 29s
  • 2.90 miles
  • 08m 06s /Mi

Brick run after a 1:33 "T2". Started out way too fast and had a hard time slowing it down throughout the whole run!

Good morning tri fans!  Slept awesome last night and the chiro visit yesterday fixed me up.  Was do for a short brick workout today but first ate some and for a warm-up I vacuumed the house!  After the WO I dove into the pool (73F) and relaxed for a bit.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 4

My mid lower back region is killing me today, going to the chiro later this am to get it adjusted.  I felt my sciatic yesterday too and did the Inversion table for 5 minutes which helped a lot.  Woke-up in the middle of the night sleeping on my stomach, a no-no for me so I'm sure that didn't help.

Snap-crackle-pop done, now the healing begins!

  • Calories: 349 From fat:27.95 (2.5g, 8.01%), From Carbs:271.35 (54.6g, 77.75%), Protein:49.7 (10g, 14.24%)
  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 4 Sick: 2 Hours slept: 8.25
  • 28m 12s
  • 3.10 miles
  • 09m 06s /Mi

Dreaded AM neighborhood run! Took it easy and worked on stride turnover with short strides. Shoul dhave borrowed the wife's mp3 player, boring, at least it's over with!

  • 03m


  • BACK - Pullups - Wide Grip, Pronated
  • CORE - Pushups (FB)
Man my mid back is sore in spots, has to be from swimming, I really need to get an adjustment before the race. I got the day's run over with, tough going to get my arse out the door, at least it was cloudy and cool out.  

  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.5

Donto's Training Log

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