Rough water swim!! I had a blast!!

Holy headwind, but the tailwind home was sweeeeet!!!

Nice steady run! Cruise control was working today!

Lap   Time      Lap Time   HR     Max    Avg     Min

1.   0:32:00.4  0:32:00.4    155     174     160       78   (Swim)
2.   0:32:45.9  0:00:45.5    153     153     152     150   (T1)
3.   1:03:18.7  0:30:32.8    149     170     157     144   (Bike)
4.   3:02:58.8  1:59:40.1    134     158     145     128    
5.   3:03:34.1  0:00:35.3    146     146     141     134   (T2)
6.   3:11:23.3  0:07:49.2    153     154     151     143   (Run)
7.   3:18:59.9  0:07:36.6    152     164     150     145
8.   3:25:31.6  0:06:31.7    152     158     154     143    
9.   3:32:51.9  0:07:20.3    153     154     151     145    
10. 3:41:32.7  0:08:40.8    154     157     153     146    
11. 3:48:27.6  0:06:54.9    156     159     153     148    
12. 3:57:05.0  0:08:37.4    159     163     155     148    
13. 4:04:23.4  0:07:18.4    152     160     155     146    
14. 4:11:28.4  0:07:05.0    156     162     154     149    
15. 4:25:00.8  0:13:32.4    162     165     160     154
16. 4:39:44.2  0:14:43.4    171     173     166     156

Nice easy spin with TriSport19 (Matt) with a couple of 1 min hard bursts. Legs felt tired to start but fresh at the end.

[Easy run, include
3 striders]

Last run before the race warm-up. My legs felt very good and the striders felt great and fast!

Great ride this morning.
Planned workout:

20' spinning at 90+ z2
30' race pace z3 with nutrition (make sure this is half ironman race pace, not something faster!)
10' comfortable
5' Fast - tire the legs some
10' c/d

Ended up doing a 20 min warm-up, 30 minutes race pace with nutrition and a comfortable cool down the rest of the ride.

I was at work last night and with no patients to attend to I was looking for a way to spend some money. :) I saw that there were still openings at Eagleman next June, hmmmmmmm. What the heck, I'll sign up and ask for permission later. It's always easier to ask for forgiveness than permission anyway. ;)

Lap 1 - Warm-up
Lap 2 - Race Pace
Lap 3 - Easy ride

Nice swim with Jen. Started off with some drills and easy swimming then did 10 min hard and 15 min easy. Ended up doing some sculling and backstroke.

[6 sets of 5' of z4 (LT Threshold), recover for 5'…Take in nutrition during this time, not during the recovery.]

Forgot to wear the HRM, I was in a bit of a hurry to get on the road. I only got about 5 hrs of sleep after working the evening shift and getting Karen up at 5am so sh could be at work at 6. It's a crazy schedule!!

Easy brick off the bike.

Lap 1 - Warm-up
Lap 2 - Z-4 Slight downhill with rollers
Lap 3 - Recovery through downtown with lights
Lap 4 - Z-4 Bone flat
Lap 5 - Recovery flat
Lap 6 - Z-4 Bone flat
Lap 7 - Recovery uphill
Lap 8 - Z-4 Slight uphill
Lap 9 - Recovery uphill
Lap 10-Z-4 Steep hill (OUCH!!!)
Lap 11-Recovery (What goes up, must come down)
Lap 12-Z-4 Steady downhill pedaling at 120 rpm
Lap 13-Recovery through downtown again
Lap 14-Z-4 Slight uphill with rollers
Lap 15-Recovery

Met Jen Livingston, great swimmer (sprinter) and new to triathlons, out at Quaker Lake and had a great swim. Went 10 min easy, 10 min hard, 20 min easy, 3 min hard. Then did some sculling, heads up swimming, and a cool down. It was great to have someone to swim with!!

Nice run in 90 degree temp with 90% humidity!! HR was up there, I was running while Matt rode his Javelin bike. He waited at the top of each hill and then asked me what took me so long!