day 95

Part 1- BIKE- (6am), 1:00:02, 22.98 miles, 126watts, 101bpm. Took it easy. Legs are tired. Watched the Hincapie Documentary ( A Ride With George) while on trainer. Very cool DVD, worth checking out. Big thanks to BR for sending that to me for my Birthday.

part 2- SWIM (6pm) 7x300

day 94

BIKE- 45:05, 15.73miles, 119 bpm, 201 watts
RUN- 15:43, 1.76miles (8:54/mile), 141bpm, 302 cals

day 93

SWIM- 500wu, Super SHitty 100TT (1:13), 4x (200, 100, 50, 2x25), 200cd
RUN- 5.67 miles, 1:02:15, 129bpm, 986cals

day 92/week 14

MONDAY- REST
TUESDAY- Swim, RUN 1:00 z2 (at :10, insert 2x4.5 z4 @ 1.5 min jog)
WEDNESDAY- BIKE 45:00 (z4!), w/transition to RUN 15:00 (z2)
THURSDAY= SWIM, BIKE 1:00 (z2, at 15:00 insert 3x5:00 z4 @3:00 spin)
FRIDAY- SWIM, RUN 1:00 z2 (at :45, insert 7.5 min z4)
SATURDAY- BIKE, 3:30 z2 (at 3:20, insert 5:00 z4)
SUNDAY- RUN, 1:15 (z1 to z2)

day 91

RUN- (bike path) 8.30 miles, 1:15:06, (9:03/mile), 145bpm, 1436cals

day 90

Last day of Biggest Loser. Weighed in, was (-1) and finished in 3rd place. I would have had to lose like, 20 lbs this week to win. I'm happy with what I've done. My goal was to be 215 by IMLP and I weighed in at 212 on my scale friday morning. Decided to get out early this morning, for 3:00 on the bike. I rode with three other guys, and I was the only one who hasn't completed an IRONMAN. Crazy. Anyway, good ride, we mostly just chilled...I got used to the new bike. I forgot my chest strap for powertap/garmin, so I don't have a heart rate number. Kinda weird how I've turned all techie lately, huh?

BIKE- 2:54:49, 44.18 miles

day 88 & 89

DAY 88

SWIM- 2500 (straight/ 45:25)
RUN- 57:46, 4.95 miles (11:42/mile), 126bpm

DAY 89
SWIM (6am), 300wu, 12x100 @ 2:00, 300cd