Friday - May 13

Bike

3h 09m 19s
56.05 miles
17.76 Mi/hr

56--Quassy Simulation-for fun/practice since I'm not racing it, just pacing it
tried to hold ~190W, pretty hard at the end-had to get up out of the seat on the last few hills

kept aero for the most part but could have done better-and my cadence/form didn't fall apart 60 degrees at the start; 3.3K elevation is comparable to Quassy
:)
AP=178/NP=189/IF=0.82/TSS=212 (a bit high, if it was race day, but would be lower if my FTP is actually higher); crappy VI but I was up of the seat a bunch on the back half
I'm using FTP=230 (may be back to 235, will check GC)
C=87/estimated CdA=0.26-0.29 during the ride (I am a human parachute)

https://connect.garmin.com/modern/activity/1166767927

Run

33m
3.00 miles
11m /Mi

TM Recovery

Calories out: 5110 From lifestyle:2460, From activities:2651

inspire me (0)

Thursday - May 12

Swim

39m 16s
2000.00 yards
01m 58s /100 yards

https://connect.garmin.com/modern/activity/1165127110

one fast 50=42 sec
one fast 100=1:34

Run

43m 08s
4.01 miles
10m 46s /Mi

https://connect.garmin.com/modern/activity/1165189650

with Denise

Bike

2h 42m
41.50 miles
15.37 Mi/hr

https://connect.garmin.com/modern/activity/1165765989

Quassy Hill-x5
done with power at 190 in small chain ring; big chain ring; combo; standing; and one at 170W

got hot out there today-hit 82 degrees and I melted...

Calories out: 4876 From lifestyle:2392, From activities:2485

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Wednesday - May 11

inspire me (0)

Tuesday - May 10

Run

33m
3.00 miles
11m /Mi

TM easy after a looooooong day at work--just gotta get to Thursday and I have time 'off' from work to do some training

Calories out: 2950 From lifestyle:2614, From activities:336

inspire me (0)

Monday - May 9

inspire me (1)

Sunday - May 8

Run #1

55m 56s
6.92 miles
08m 05s /Mi

https://connect.garmin.com/modern/activity/1159860085

10K TT at HR=135

Bike

1h 57m 02s
30.03 miles
15.40 Mi/hr

https://connect.garmin.com/modern/activity/1159860085

easy spinning with Mike

Run #2

45m 48s
4.01 miles
11m 27s /Mi

https://connect.garmin.com/modern/activity/1160342382

with DW-easy miles

Calories out: 4855 From lifestyle:2410, From activities:2445

inspire me (2)

Saturday - May 7

Bike

5h 30m 04s
80.67 miles
14.66 Mi/hr

https://connect.garmin.com/modern/activity/1158562898

hills with Jim-80M with almost 8K climibing
met a TON of new people, good times

very challenging-drizzle>rain; cold/wet the entire time; soaking clothes; raynaud's kicking up; frozen fingers and toes-went numb for miles and miles

most elevation and highest TSS for my Garmin-which I got in 2013

time for a hot shower..