A solid start.
Thursday - bike 1 hr 45 min; 25.9 miles avg HR 140, 1340 feet of climbing, avg power 245/max 703
Friday - bike 3 hr 35 min; 52.8 miles avg HR 142, 3600 feet of climbing, avg power 251/max 824
Swim - 3,000 meters
Saturday - bike 4 hr 13 min; 64.8 miles avg hr 132 (long descents affect this), 3940 feet of climbing, avg power 226/max 680
PM bike - 30 min ez bike (in 40 mph winds off the ocean)- 7 miles, avg HR 105, 120 feet of climbing, avg power 125/max 590 (spike on a hill into the wind)
Sunday - Swim - 3,200 meters; we got to swim with Marit, Liz, Chris and Thomas - what FUN! Marit is so strong in the water! We were all trashed but we pushed each other to a solid swim.
PM Bike - 1 hr 43 min (hill intervals), 21.4 miles, 1,780 feet of climbing, avg HR 133, avg power 214/max 688 (13% grade hill) Intervals were: 1) ride in small chain ring and spin strong pace up (I was about 77 rpms in a 42 x 21) 2) Big gear - 54 x 19 in the aerobars all the way up the hill 3)standing all the way in 42 x 19 4) Big gear - 54 x 19 in the aerobars all the way up...ouch
Tonight some good food. A visit with Tony K., Cherry and Miles (the dog)...and then an early bed time.