to work and back

a nice east paced short run at lunch. of course, my body made it clear to me that it wasn't fully recovered

weight back to normal...

Holy crap.  I signed up for IM Canada 2009.  So I need to figure out what to do about Wisconsin for 09...

to work and back

to work and back. legs (esp. quads) are definitely fatigued.

IM Moo

IM Moo

IM Moo

Hi peeps. i survived. Had some mechanical complications on the bike (my own fault), but I still PR'd by 23 minutes or so.

 DONATO CABAL

BIB	AGE	STATE/COUNTRY	PROFESSION
1143	40	SAN FRANCISCO CA USA

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
1:11:48	6:09:49	4:10:00	11:46:29	531	82

LEG	DISTANCE	PACE	RANK	DIV.POS.
TOTAL SWIM	2.4 mi. (1:11:48)	1:53/100m	735	111
TOTAL BIKE	112 mi. (6:09:49)	18.17 mph	738	120
FIRST RUN SEGMENT	13.1 mi. (2:02:59)	9:23/mile
RUN FINISH	13.1 mi. (2:07:01)	9:41/mile
TOTAL RUN	26.2 mi. (4:10:00)	9:32/mile	531	82
TRANSITION				TIME
T1: SWIM-TO-BIKE				10:57
T2: BIKE-TO-RUN				3:55

short quick run. just enough to make sure my legs don't forget what they have to do tomorrow.

I average 7:15 minute/miles which is very quick for me. Yeah, tapering works!

just wanted to stretch the legs and make sure all was okay with my bike. Rode most of the out/back section of the course. felt very good. i guess this tapering stuff works.

guesstimate on the distance. swim in Lake Monona. Couldn't find the BT group. There were so many people there. Water was warm and I assume it was cooler than it was since it rained all day yesterday. Guess I'm just used to swimming in the SF Bay. Plus, the water wasn't salty!