Imported from API

After the storm walk with Emma. When it finally stopped raining, Em and I walked downtown.

T.S. Andrea:  Rain bands began overnight, including some heavy rain in the wee hours.  We are having a little lull now.  We're expecting a second strong rain band to come through midday. Rain should start to taper off late this afternoon.  The center of the storm should pass closer to Wilmington than Raleigh.

The drive in was a bit sketchy because it was raining hard and the temperature and humidity were causing a fog-like effect to occur on the highways.  The secondary roads had a lot better visibility this morning.

Morning JoGo was put on hold due to the rain.  The alarm went off, I let Em out and confirmed that it was raining, let Em back and slept another 45 minutes.

300 w/u
4 x 50 kick
4 x 100 drill/swim (3-6-3, finger tip drag, catch up, powerstroke)
4 x 50 build
50
100
150
200
250 pull
200
150
50
50 pull c/d
= 2300 m

The pool was set up for long course meters today. Manuel said the workout was written for yards and do what we could with it.

Hoping that Tropical Storm Andrea moves further east or moves out quickly.  Right now, the forecast track has it over us between 8 am and 8 pm Friday and all the way up to the Jersey shore but 8 am Saturday. 

No change at the 2:00 update.

Track changed slightly westward in the 5pm update which puts Andrea right over Raleigh at 2:00 tomorrow afternoon.  We're expecting a lot of rain in my immediate area and we are under a flood watch.  

Oh goodness.  Pepper spray training at work!  

No, I am not in law enforcement.

OMV- Chalybeate Springs!

I rode with the usual suspects again tonight -- Rich and Mike B. and about seven others. Good route tonight -- Cass Holt is so pretty!

Grabbed Em for a short run off the bike.

400 w/u
6 x 50 (odd kick, even 25 drill/25 build)
4 x 200 (negative split the 100s) @ :20
4 x 100 (50 easy, 50 fast) @ :05
4 x 50 (25 easy, 25 fast) @ :05
150 swim
150 breath 3/5/7, build (I only made 25 yards at 7)
100 c/d
= 2500 yards

Titans-OSB Masters part 2 Messed up the watch again. Added 4:35 for 200 yards plus rest between sets

Pre swim core workout

Imported from API

Early morning walk with Emma.

Kerr Lake tri bike The beginning of the bike course was really fast and I got really excited. Woo hoo! Then we got into some hillier sections. The competitors were really spread out and that was a little bit strange feeling but there were tons and tons of volunteers and that was fun. They had three volunteers along with one or two state troopers at every turn on the course. The course was very pretty and the roads were in surprisingly good condition. As a matter of fact, the roads there were better than the ones that I typically ride on. The rolling rural countryside was very scenic. Just before the 10 mile mark, I came across a man walking his bike. I asked him if he needed anything and he said that he had a flat. I quick glace at his wheels told me that I would not be able to help him with a tube (he had deep rims) but when I stopped he said he was using tubulars anyway. I asked him if a frame pump would help him (figuring that he had CO2 of his own) and he said yes. I gave him my frame pump and asked him to drop it for me in transition (gave him my number). Then I left. I never saw the frame pump again. :-( I had a honey stinger waffle early in the bike and then decided to go ahead and have a gel at about the one hour mark, figuring with breakfast at 4:15 and a delayed, it wouldn't hurt any. The wind was a factor on the bike for sure but all of the participants had to deal with it.

Olive Chapel-Tody Goodwin

Just a pleasant Saturday ride -- a little shorter than usual because of the event tomorrow. Swapped out the lid on the aerobottle. The replacement closes a lot better :-)