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Saturday - June 25

Bike

6h 52m 16s
112.01 miles
16.30 Mi/hr

https://connect.garmin.com/modern/activity/1228799356

second time I've done 112 miles and one was IMLP

Calories out: 7464 From lifestyle:2268, From activities:5196

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Friday - June 24

Swim

1h 57m 27s
5807.20 yards
02m 01s /100 yards

Overdistance OWS
garmin had 5800, strave 6500, whatever, it's my longest swim ever

arms are quite heavy..

https://connect.garmin.com/modern/activity/1227109729

Run

24m
2.00 miles
12m /Mi

wanted 3 miles but it felt pretty d*mn hard so I decided to back off and do 2
think I needed to eat and hydrate a bit more after that swim

Bike

1h 49m 05s
30.03 miles
16.52 Mi/hr

nice and easy; AP=120/NP=130watts
too bad the 4 mile aero testing shows that I am still not an aero rider
CdA=0.32 today, holy sh*t that's bad
I've been riding closer to 0.26 when trying, so I'll have to do an aero specific ride again and recheck everything.

https://connect.garmin.com/modern/activity/1227322309

Calories out: 4939 From lifestyle:2445, From activities:2495

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Thursday - June 23

Run

1h 04m 19s
6.92 miles
09m 18s /Mi

low HR recovery run-with 6 strides at the end; legs tender still yesterday, but better today

https://connect.garmin.com/modern/activity/1225766479

Bike

1h 29m 45s
30.03 miles
20.08 Mi/hr

power pacing practice

https://connect.garmin.com/modern/activity/1226143294

Calories out: 4709 From lifestyle:2458, From activities:2251

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Wednesday - June 22

Swim

1h 11m 47s
4055.87 yards
01m 46s /100 yards

Race Pace practice-that's about as hard as I can got for the distance

https://connect.garmin.com/modern/activity/1224135186

Calories out: 3197 From lifestyle:2518, From activities:679

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Tuesday - June 21

Run

36m
3.00 miles
12m /Mi

very slow on the TM=active recovery
legs still VERY sore...

Calories out: 2914 From lifestyle:2620, From activities:294

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Monday - June 20

Swim

1h 11m 58s
3529.20 yards
02m 02s /100 yards

https://connect.garmin.com/modern/activity/1222023482

Calories out: 3123 From lifestyle:2518, From activities:605

inspire me (2)

Sunday - June 19

Swim

38m 30s
2223.69 yards
01m 44s /100 yards

wore Mike's wetsuit
still got chaffing

long run/walk/jog/limp to T1

wetsuit strippers are excellent!

Bike

2h 57m 32s
56.84 miles
19.21 Mi/hr

tried to split the race into quarters:
first 14 miles-hold NP ~220 watts
next 14-200 watts
next 14-190 watts
last 14-200 watts

don't think I did too well, still have to check the Garmin to see..

https://connect.garmin.com/modern/activity/1220905632

Run

2h 00m 37s
13.26 miles
09m 06s /Mi

Melted in the run, but so did everyone. My feet are torn to sh*t as I had a cut from the sprint tri on Thursday on the bottom of my foot, and then I forgot socks in transition, so I had cuts and blisters everywhere. 5 good sized ones filled with fluid.

Very challenging day with brisk AM temps in the high 50's, chilly water and then overwhelming heat by the end of the race. Transition was LONG. Bike was very hilly and the run had the hill at the furthest point of the loop, which you get to do twice.

tough race, but I left it all out there..
5:42:14
6 AG; 234 OA

http://www.ironman.com/triathlon/events/americas/ironman-70.3/syrac...