Mon 24 May 11 (AM)
1 hour AM swim at base pool

Fri 20 May 11 (AM)

Rest. NPSB ops on tap.
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Thurs 19 May 11 (AM)

45 Min AM swim @ base pool. Banana pre
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Wed 18 May 11 (AM)

30 min s bike, 15 min concept 2 rower. Banana pre.
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Tues 17 May 11 (AM)

1 hour AM lap swim @ base pool. Banana pre
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Mon 16 May 11 (AM)

41:50 min 5 mile AM run on track. Banana + gel pre. Water during. Good run
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Fri 13 May 11 (AM)

1 hour s bike ride @ gym. Easy recovery. No pre
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Thurs 12 May 11 (AM)

30 min AM run on track @ base. Banana pre. Major bathroom disruption during. Thank you ball field heads.
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Wed 11 May 11 (AM)

1 hour swim @ base pool. Water a balmy 86F. Too hot really. GU pre
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Mon 9 May 11 (AM)

Easy s bike + easy tread. 70.3 went pretty well on Sat.
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Thurs 5 May 11 (AM)

--rest--day b4 the day!
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Wed 4 May 11 (AM)

1 hour 6 mile AM run MetRX pre. Water during.
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Tues 3 May 11 (AM)

58:15 minute 6.21 mile AM run along Pensacola waterfront. Nice 20 min Pilates session post. MetRX pre. Water during.
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Mon 2 May 11 (AM)

1 hour AM swim @ base pool. Gel pre.
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Sat 30 Apr 11 (AM)

2:49 hour 50.53 mile tri bike (cannondale) ride Avg speed: 17.9 mph. Same fueling as las Sat. Banana added.

1:36 hour 10 mile run followed. 2 22 oz water, clif, perpet solids Avg pace 9:37
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Tues/Wed 27/28 Apr 11

Rest (haha) while preparing n executing move from Rindle Tr to lodging. Sore but unbowed at the moment.
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Mon 25 Apr 11 (AM)

1 hour AM swim @ SC pool w/ newly repaired wetsuit. Went well. Banana + little gel pre
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Sat 23 Apr 11 (AM) [brick]

3+ hour 60 mile tri-bike (cannondale) bike ride out past Waverly n back. 18.7 mph average. 4 botts of fluid (2 perpet, 2 endurolyte fizz), 2 fruit snacks, 1 container of hammer gel, 5+ perpet solids

Foll by 1:37 hour 10 mile run (africa hot @ end) fruit leather, 2 waters, 3-4 perpet solids. Flagging @ end. Ugh it was hot. Small blister in R 2nd toe (need body glide.)
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Thurs 21 Apr 11 (AM)

30 min AM swim @ base pool. Apple + gel pre.
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Wed 20 Apr 11 (PM)

1:35:47 hour 30.50 mile Post dinner tri-bike (Cannondale) bike ride over to St Marys rd up n down (multiple) n back. Avg speed: 19.1. Good stuff. 2 endurolyte pills pre, gel, water, n fruit rollup during.
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Wed 20 Apr 11 (PM)

30 min lap swim @ SC pool.
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Wed 20 Apr 11 (AM)

1:15 hour AM lap swim @ base pool. Gel pre. Pool refurb is nice
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Tue 19 Apr 11 (AM)

1:12:45 hour 8.23 mile run on track. Gel + perpet solid (1) pre
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Mon 18 Apr 11 (AM)

1 hour AM swim @ SC pool. It was heated & felt pretty good. Air abt 50F. Banana + gel pre.
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Sat 16 Apr 11 (AM)

Brick (bike/run)

3:11:35 hour 60+ mile Cannondale tri bike ride 30 out n back.
MetRX pre, banana, 3 22 oz water (2 2 scoop perpet), 5 perpet solids, 5-6 gels
48:57 min 5 mile run (ouch @ end). Sun came out n made it quite hot. Some clif bar (shoulda brought gel) 1 water (shoulda brought more) ho hum
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