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  1. swim
    2200 m 00:49 35:36 pace

    A minor injury might force me to swim more. A good thing really.

  2. RUN
    3.03 mi 00:29 09:28 pace

    Groin felt like it might snap right away so kept the pace really slow. It never got worse..thankfully..but I left a few minutes out there..and a PR for the event.

  3. VELO
    Cooper Sprint Tri - Bike 12 mi 00:39 18.5mph pace

    Felt great on had some power on the bike. Stomach virus mid-week kept me from pushing hard, but a PR on this section of the course anyway.

  4. swim
    Cooper Sprint Triathlon 350 m 00:07:57 36:33 pace

    I swam fine when there was clear water. I've never seen so many people doing back or side stroke clogging up a pool swim. Really ruins it for a lot of folks. Why people lie about their estimat... read more

  5. RUN
    4.6 mi 00:45 09:41 pace

    Cut short with mysterious arrival of a groin strain.

  6. RUN
    4.13 mi 00:43 10:25 pace

    Set an HR cap so had to walk some to stay below in this heat. Ample use of wet sponges and bottled water kept me from boiling over.

  7. swim
    2000 m 00:43 34:11 pace

    That was a speedy session. Very please with my progress.

  8. RUN
    Run-Swim-Run Brick 2.62 mi 00:27 10:07 pace

    This leg of today's workouts was absolutely brutal.

  9. RUN
    1.62 mi 00:16 09:52 pace

    Just a quick brick off the bike. Was very controlled and comfortable. Seems like I might have had a small breakthrough. We'll see how the longer run feels tomorrow.

  10. VELO
    31.5 mi 02:02 15.5mph pace

    Pleased with this one. Felt fresh and strong.

  11. swim
    1500 m 00:32 34:19 pace

    watched the sunrise from the pool.

  12. VELO
    20.4 mi 01:25 14.4mph pace

    Tremendous wind. I was crawling for the first 10 miles...then flew home!

  13. RUN
    4.7 mi 00:45 09:34 pace

    Enough holiday already. Let's get back to work.

  14. RUN
    6 mi 01:01 10:09 pace

    Very active week. Pretty spent. Have a great 4th!

  15. VELO
    22.14 mi 01:28 15.0mph pace

    A rare occasion when my knees where aching. Signs of old age and overuse? Might need to go back on the daily tart cherry juice kick.

  16. RUN
    4.7 mi 00:45 09:34 pace

    Not as muggy and my pace confirms it felt better.

  17. VELO
    17.27 mi 01:12 14.5mph pace

    Legs feeling heavy.

  18. RUN
    3.1 mi 00:31 09:55 pace

    Still very tired.