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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Fri 15 Apr 11 (AM)

--rest--
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Thurs 14 Apr 11 (PM)

20.50 mile 1:06 hour Specialized bike ride to base n back
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Thurs 14 Apr 11 (AM)

29:46 min 3.27 mi run on track. Banana + 1 perpet solid pre. Cool out. Tread + s bike + stretch post
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Wed 13 Apr 11 (AM)

1 hour AM swim @ SC. Gu + banana pre. Goos swim.
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Tue 12 Apr 11 (AM)

31:23 min 3.58 mile run on track + tread 30 min. Banana pre + 1 perpet solid.
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Mon 11 Apr 11 (PM)

30 min lap swim @ SC pool (after a wardrobe malfunction/zipper wouldn't go up)
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Mon 11 Apr 11 (AM)

1:06:48 hour 8 mile run on track. Banana pre + 1 perpetuem solid during. 1 22 oz water
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Sat 9 Apr 11 (AM)

3:40 hour 70.02 mile tri bike ride. Home to bike shop to Waverly n back. Sun got up for the last part. Avg speed: 19.1 mph. Gel (4-5) banana, clif mojo bar, 4-5 perpet bars, 3.5 water bottles. Good ride. Lost the group just south of Woodbine.
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Fri 8 Apr 11 (AM)

20 min pilates
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Thurs 7 Apr 11 (PM)

1:07 hour 20.43 mile PM ride to base fire road, state park n back. Red Specialized bike.
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Thurs 7 Apr 11 (AM)

20 min pilates foll by 20 min s bike foll by a little tread.
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Wed 6 Apr 11 (PM)

1 hour PM swim @ SC pool. No pre. Good swim all the same.
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Wed 6 Apr 11 (AM)

1:06 hour 7.56 mi run on track. Conditions perfect! Banana pre 1 perpet solid
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Tue 5 Apr 11 (AM)

Stretch + kettleballs + 30 min s bike. Banana pre.
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Mon 4 Apr 11 (AM)

56:41 min 6.51 mile run on tack at base. No food pre. 1 22 oz water during. Hungry now.
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Sat 2 Apr 11 (AM)

60.51 mile 3;19 hour cannondale tri-bike ride. House to bike shop then White Oak n back. Wx was unreal nice. 5 perpet solids, 5 gels, banana, 2 22 oz perpet liquid 1 22 ox water.
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Fri 1 Apr 11 (PM)

30 min swim @ SC pool
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1 Apr 11 (AM)

Stretch + kettleballs + s bike. Seriously!
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