day 143

BIKE- 3:49:24, 61.87 miles, 17.1 avg/mph, 117 bpm, 4795cals

day 142

Skipped swim, due to Nav-e-Sink swim race on Sunday.

RUN- 1:00:07, 6.70 miles (8:55/mile), 141bpm, 1157 cals

day 141

Swim- easy 2000
BIKE- 56:43, 16.48 miles, 17.7 mph, 121 bpm, 1285 cals

day 140

SWIM- 500 wu, 12x75 @20secs, 12x50 @15secs, 12x25 @10 secs, 200 cd
RUN- 49:05, 5.05 miles (9:33/mile), 137 bpm

Cut it short, had to pee really bad in the middle, so I stopped for a nature break. Tried to make it to the porta potty, but someone tipped it over. Peed in the woods instead.

day 139, week 21

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 z2 (at 10:00, insert 3x6min z4 @ 2min jog)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (at 15:00 insert 4x7min z4 @ 4 mins spin)
FRIDAY- SWIM, RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 4:00 (z2)
SUNDAY- RUN 1:45 (z1 to z2)

This plan will most likely change somewhat, since I've registered to do a 2.4 open water swim in Rumson, NJ on Sunday morning. I will probably not swim Friday, and I'm not sure about running on Sunday after the swim. I might just swap it out and run Monday instead.

day 138

Sorry this is late. Sunday, a group of us went over to Philly to ride some hills...Manayunk to Valley Forge. Definitely what I need to do more of. My training is going well, but now, I really need to start working on the climbing aspect. First, for my legs. Second, for my bike. I have a 23 cog on the back, and I really need to look into swapping that out to give myself some gears for these climbs. I mean, I'm getting it done, somehow, this way...but I think to save my legs a little bit after climbing, I will need to add some granny gears to the mix.

BIKE- 60 miles, Manayunk to Valley Forge and back.

day 137

RUN- 11.22 miles, 1:56:39, 10:23/mile, 125bpm, 1931cals