Sunday, October 19, 2014

Laurel's Summer 2014

Rather than copy and paste all of my workout journal from June 16th to September 17th, please feel free to click the link here. I had a fabulous summer-- 10 days in the San Juans with Dan, the Audubon Duathlon that I've always wanted to do (8:30:00), and even better half Ironman distance tri in Aurora on September 7th (5:40:00!!!!) with a 2nd place age group finish, and a second age group second place at the Oktoberfest Sprint Tri on September 21st. A fantastic season, without a doubt!!!!

Monday, June 16, 2014

Week Twenty Three--Race Week!

Swimming: 5600 meters (3.48 miles) all outside!
Cycling: 112 miles
Running: 17.5 miles

Well, Sunday was the Boulder 70.3 (Half Ironman) and I finished right on the nose of my goal time-- 6:00:08. I'm very, very, very excited about my bike ride. I PRed on the course during the race with an average of 19.2 mph. I never thought I could ride 56 miles that fast! The swim felt effortless and really fun. I didn't have any issues with other swimmers and stayed just outside the buoys on the left side the whole time. I PRed by 30 seconds, so that was a great start to the race.

The run, on the other hand, was bad. My confidence was shot going into it because my hip hadn't been right since the Bolder Boulder. Though I really tried to focus on the bike ride, it was always on the back of my mind. I was also concerned about the heat on the course and the distinct lack of trees for any shade. It was hot, but it could have been a LOT worse. What really did me in was my stomach. I don't know what was wrong with me, but I could barely eat on the bike ride. I felt like I was going to be sick. I managed to get down 500 calories over the first three and a half hours of the race. That's not good--I should have been up at about 800. My lack of fuel really started to impact me around mile 3 of the run. I was trying to eat a gel, but it wasn't easy on my stomach. Seeing Donna and JJ just after mile 4 was a great pick-me-up and then they rode along side me at mile 5.5 or so. It was really awesome to talk to someone about my struggles. At the same time (just a few minutes back at the mile 5 aid station) I decided to try to eat a banana. Though it was painful to get it down, I managed 2/3 of a piece of fruit. This FINALLY started to settle my stomach enough to eat some orange slices. Lap two around the run course was much better from a stomach standpoint, but it got hotter and I was getting tired. My 10:00/mile pace slowed to 11:38 as I was walking a lot at aid stations and getting water and oranges. I finally got to the finish and was elated the race was finally over.

It was super fun seeing people out on the course. Rachael was with Dan on the beach as I got out of the water and then transitioned onto the bike. Rhae followed me for 5 miles at the beginning of the bike course. She parked her car and cheered me on up 36 until she felt there were two many cars on the road with all of us cyclists. Donna and JJ were at mile 50 on the bike course where there was a stupid out-and-back mile. That was pretty awesome to see them! Then Rose was at Diagonal, but I missed her cause I went too fast :-( Back at the Rez Prescott, Danit, Heather and Brendan came out to cheer me on. What a pick-me-up to see them at transition, in the middle and the end of the course. I wanted to look good and strong while I ran by :-) It was also neat that Mom and Dad were watching the live feed. Every time I crossed a timing mat I thought about them.

Some reflections from the event and my training:
1) Russ mentioned drafting on the swim the night before the race. I've never done this before, but I tried at the race. Don't think I ever got it right as I was afraid of getting kicked in the head or I was in a girl's wake and it just didn't feel fast at all
2) In retrospect, I don't know if the running races I did this spring helped or hindered me. I really wanted to run a half marathon to test my fitness. I did and I PRed which was great, but sometimes I feel like my fast running has a limited shelf life and I wonder if that impacted later running. Because I put in such an effort at the beginning of May, Russ cut my miles down in the weeks after and it caused a lot of tightness in my calves which limited training in the two weeks after my race (I was really afraid that I was going to get really injured again). Then I HAD to do the Bolder Boulder. This was probably not the best timing. Again, I PRed so I was super psyched, but that was the beginning of my tight hips and I can't help but wonder if I had rested that day if the hip problem would have gone away then.
3) I feel like this spring was lacking really long workouts. Last year, Russ had me doing 70 mile bike rides followed by short runs and then 50 mile rides with 6 or 7 mile runs. I really didn't do that this year. I did plenty of bricks (bike to run back to back), but they were shorter distances. I did plenty of 50-60 mile rides and got fast, but as I toed the line I was concerned about if I would last for 6 hours, especially since my longest workouts were 3-3.5 hours.
4) One thing I'm really confident in is that I like doing triathlons. I like doing the daily training and seeing the results in my fitness. It's enjoyable. The half iron distance is long and really tests me. I know I can do it faster and want to give it another try. As for a full, we'll see...

Sunday, June 8, 2014

Week Twenty Two Triathlon Training

Swimming: 6200 yards (3.5 miles)
Cycling: 130 miles
Running: 6 miles
Yayog: Week 10

This was a pretty normal training week. Running was still not right. I saw my awesome massage therapist Monday and she found I had all sorts of tightness in my quads, IT bands, and hips. She basically worked on my IT bands for an hour and then I finally started to feel better. I could run this week, but my stride was not right.

I did have 4 PRs this week swimming and cycling, so that was exciting! Early in the week I did some time trial work on the bike. At the 10-mile mark I was at 28:03 (PR!) and the 15-mile mark was 43:35 (PR!). The next morning I swam and in the middle of the workout I had to do a fast 300-yards. I did it in 4:57. Woot woot! Lastly, on Saturday I rode the race course focusing on the hills. I averaged 18.8 mph over 56 miles. This was .4 mph fast than two weeks ago. Yay!

Monday, June 2, 2014

Couch-to-50k in 3 weeks!

The first step in couch-to-50k is getting to the couch.

(Disclaimer: this is not a training plan, don't try this at home.)

This long boring post explains how I went from "couch" (well, not quite) to finishing a 50k trail race, in a few weeks.  I'll talk about the race (the amazing Golden Gate Dirty 30) in another post.

What went right
My winter training went well.  In December and January I was doing long runs in the 7-10 mile range.  Had a nice 9-mile run up Green Mountain with Laurel on New Years Day, an 11-mile ascent of Green at the end of the month, and 9 miles on Mesa beginning of February.

My right foot started to hurt at the end of the Mesa run, enough that I took the next week off.  The following week I started back slowly with runs in the 2-4 mile range.  Things felt good.  I ran up Flagstaff that week and again the next.

The first week of March I did two runs with Laurel: 7 miles at Boulder Valley Ranch and 7 miles at Betasso.  The Betasso run was a blast: 6" of fresh slushy snow, warm day.

What went wrong
Something happened to my left foot at Betasso.  I don't remember doing anything stupid, just all of a sudden it started to hurt, so we shortcutted back to the car.  By the time I got home it hurt bad enough that I could barely walk around the house.  I was sure I had broken the 5th metatarsal but an Xray the next day showed no injury.  Peroneus brevis tendonitis?  Rx was ice, rest, and some cross-training.

I suck at being injured.  I could cycle without pain but just couldn't get into it (or the weather sucked, or both).  "Running" on the elliptical at the gym would have been good cross training but that's not really fun either.  10 days after injury I tried to run but had to turn back after a minute.  I started to doubt whether I'd be able to catch up in my training enough to still run the race.  So aside from a few bike rides (about 30-40 miles a week) I did nothing for 4 weeks (aka, "couch").

Oh yeah... around the 3rd-4th week Laurel and I visited Adam and Ashlee in Cabo.  Great trip.  My foot was beginning to recover enough that I was comfortable doing half-mile walks, then by the end I was up to walking 2-4 miles.  I decided to start training again when we got back to CO.

Unfortunately I came home from Cabo with a horrible cold.  I did two 2-mile runs and then a 4 miler that first week back, then a bunch of 2-5 mile runs the following two weeks.  My cold went away during that time then came back.  I took the next week off entirely and just did 2 runs the following week.

Weekly running miles, so far
Jan: 15, 13, 9, 15, 8
Feb: 13, 0, 17, 15
Mar: 14, 0, 0, 0
Apr: 0, 8, 15, 12, 0

Look at all those zeros.  I thought I'd be doing 30-40 miles a week by this point.

The bad plan
It's Saturday night, May 10th.  I realize the race is exactly 3 weeks away.  I look on the website to see if I can downgrade to the 12 mile race (same day, same location, less distance).  It looks like I'd have to find someone registered for the 12-mile race who wants to swap places with me.  Ugh.

I don't want to do the 12 mile race anyway.  I've had my eye on the 50k for years (the park is gorgeous) but haven't been able to do it for one reason or another.  I know I can run 12 miles, no sweat.  I wanted a challenge, and I wanted to see more of the park.  Thus "the bad plan" was born.

Laurel thought I could do it if I really wanted to, but I might get hurt in the process.  I decided to try.  If I got hurt during training, game over, DNS.  If I survived training but got hurt during the race, game over, DNF.  Finishing DFL was my threshold for success.

Sunday morning I came up with the plan.  3 weeks isn't nearly enough time to train, so I decided to split my training into 4 weeks (5 days each) instead.  Each week would have 4 runs (long, easy, speed, tempo?) and a rest day.  The first week my long run would be 5 miles.  I hadn't run that far in 2 months.  I wasn't sure how much to push it, but was guessing my next two long runs would be 10 and 15 miles, or maybe 8 and 13 miles.

Week 1
The first week went well:
  • May 11: 5.0 miles @9:50 pace, flat trail, in the rain
  • May 12: 2.5 miles @10:30 pace, flat trail
  • May 13: 4.0 miles, 4x800 repeats @3:50 each, flat trail
  • May 14: 4.0 mile hike at Chautauqua
  • May 15: Rest day (flew to BOS)
Week 2
The second week I was travelling to the east coast.  Running flat ground at sea level is not the best way to train for a mountainous trail race at 9,000'.
  • May 16: 9.3 miles @10:30 pace, on trails at the Marlborough/Sudbury State Forest.  Less than 200' elevation gain.  I had to keep retracing my steps and trying new paths to get a long enough run (the resulting map is pretty funny).
  • May 17: 3.8 miles @11:00 pace, on pavement.
  • May 18: 3.6 miles, 4x~800 intervals.  I made the mistake of not reserving hotel rooms ahead of time since I wasn't really sure where I would be each day visiting people in MA.  Usually it's easy to find a hotel with vacancy.  Not on graduation weekend.  I called hotels for 30 minutes before I found one with vacancy, an hour away.  When I got there, they said they were full, despite my last-minute reservation.  WTF!  Long story short, I helped the woman at the front desk clear out a room, which I slept in for 8 hours and then found a local park with a small muddy trail system.  I ran a 3/4 mile loop a bunch of times.  Took a bus to NYC in the evening.
  • May 19: 3.0 miles walking (walked to work and back), then did 5 laps of the stairs at the hotel (about 100 flights, maybe 1,000' total vert).
  • May 20: Rest day (oops, except I walked a total of 8 miles around the city).
Week 3
  • May 21: 15.5 miles @9:45 pace, mostly on the gravel Bridle Path in Central Park.  Plus 3 miles walking.  I had to loop back around after running the whole park in order to get enough miles in.  It was a fun run.  Bill joined me for the first 10 miles, so that part turned into a tempo run for me (he's fast!).  There were some little hills, I got about 450' elevation gain, ha!  My legs were sore the rest of the day.
  • May 22: 3.0 miles walking (took another rest day, flew home).
  • May 23: 4.0 miles @9:30 pace overall, fartlek run.
  • May 24: Rest day.
  • May 25: 7.3 miles jogging/hiking, previewed the start and finish of the course.
Week 4
  • May 26: 10.4 miles total.  I ran 2.5 miles to the start of the Bolder Boulder, ran the 6.2 mile course in about 54 minutes, then ran 1.5 miles back.  Always a fun race.  Laurel and I rode around after to watch the pro athletes race.  Right foot started to hurt again, I think in the same place as in early February.  Uh oh.  Not too bad though, just a little nagging pain.
  • May 27: Rest day.
  • May 28: 0.8 miles, just keeping the legs fresh.
  • May 29: Rest day.
  • May 30: 1.9 miles.
Race day!
Here's a recap of April's miles, plus miles so far in May:
Apr: 0, 8, 15, 12, 0
May: 10, 23, 27, 13

Not great, but not bad, and I mostly avoided injury.  Game on!  My goal for the race was to take it easy, walk all (or most) of the uphills, put on the brakes a bit on the downhills, keep my heartrate down and hydration up.  I kept reminding myself how I went out too fast at the Blue Sky Marathon in 2011 and ran out of fuel for the second half of the race.  Didn't want that to happen again.

Quick race summary: First 6 miles were great, I was moving faster than expected but it felt easy and fun.  The uphills were rough given that I had done virtually no hill/mountain training and nothing at 9,000'!  Still felt good through about mile 13.  Switched socks and shoes at the 3rd aid station (~mile 17).  I was running out of steam but got a second wind around mile 20.  That kept me going for a few miles but by the time I got to the Windy Peak climb I was hurting bad.  The last 8 miles were brutal, lots of walking, lots of quad and calf exhaustion.  But I finished, and even ran a bit the last mile of the race!  Final time: 8 hours, 53 minutes.  32 miles and 8,000' vertical gain.  Yow!

Sunday, June 1, 2014

Week Twenty One Triathlon Training

Swimming: 10,000 yards (5.68 miles)
Cycling: 135 miles (with 5000 ft elevation gain)
Running: 6 miles

This has been a week of ups and downs. Monday started with a Bolder Boulder PR--50:37! Woo hoo! It was a great race and I had a blast running it. I had forgotten what a party the whole course is---not like long bike rides or trail runs in the middle of no where. Wednesday and Thursday my hip and glute really started bothering me. They're still not right and have prevented me from running any more this week. My fingers are crossed that my massage therapist can fix it tomorrow. Otherwise, I'm beginning to get worried about my big race in TWO weeks.

Other "ups" this week were my longest swim ever---5200 yards (3 miles!) and biggest swim volume week ever. I almost swam the equivalent of the Bolder Boulder course. Crazy! It was also a great cycling week--lots of miles with lots of friends (Dan, Jayme and Rose) and lots of climbing! Dan finished the Dirty Thirty yesterday and I got in quite a workout riding to road crossings and aid stations to cheer him on. Rose climbed Flagstaff for the first time today. And now I'm a year older--perhaps not a year wiser :-)

Sunday, May 25, 2014

Week Twenty Triathlon Training

I feel like I've been really dragging this week. School is coming to a close, but it's been really busy and I've had some really long work days, nevermind getting training in as well. I think I'm just spent--mentally and physically. Here's to hoping the next three weeks are much better!

Swimming: 6000 yds (3.4 miles)
Cycling: 91 miles
Running/Walking/Hiking: 22.5 miles
Other: Yayog week 8

Sunday, May 18, 2014

Week Nineteen Triathlon Training

I did my first sprint triathlon this weekend. One word--COLD. I worried all week about the cold water, and it was about what I imagined. The wet suit kept my core warm. The three swim caps I wore kept my head warm. My feet, hands and face were numb and/or painful. I couldn't really feel my feet and my hands just hurt they were so cold. The water temp was 57 degrees when we started swimming. My breathing was accelerated--I wasn't hyperventilating or anything--I was just breathing much harder than normal. I couldn't get more than 2 or 3 strokes in at a time, so I spent most of the swim doing backstroke. It seemed to to work because I was passing girls by just kicking. The bike ride was good--I had a headwind and it was mostly uphill, but I kept my cadence at 90 rpm. The way back was awesome--tail wind and mostly downhill. I flew! My overall average was 17.8 mph. However, the fast downhill made my feet even colder. I couldn't feel them until 2 miles into the run. That was pretty bad. However, sensation did eventually come back and I finished the race pretty strong. 1:26:14 for the day--6th in my age group!

Swimming: 6720 yds (3.8 miles)
Cycling: 144 miles
Running: 8 miles
Yayog week 7

I rode the 70.3 course this morning. It was fabulous! My goal race pace is 18 mph and I average 18.5 today. Woo hoo!

Sunday, May 11, 2014

Week Eighteen Triathlon Training

This week was not a great week. I had a tough time recovering from the half marathon and I caught a cold/stomach yucky thingy. Honestly, I think the last few weeks just caught up with me. It wasn't until I has on the couch sleeping at 4:00 on a week day afternoon that I realized how much stress I've been under lately. I've had a ton of stuff going on at school, plus my LAST class has been wrapping up and I had a 30-page paper due this weekend in addition to training and life in general. I feel very lucky that I was healthy last Sunday and could give the race my best effort. However, this was a week of crashing and babying tight calves. I managed to do all my workouts this week but a long run of 6-8 miles today.

Swimming: 6200 yards (3.5 miles)
Cycling: 90 miles
Running: 5 miles

Sunday, May 4, 2014

Week Seventeen Triathlon Training

Swimming: 8000 yds (4.54 miles)
Cycling: 93 miles
Running: 18 miles
Other: YAYOG week 10, little hiking

A fabulous week! I did my longest swim EVER on Tuesday--5000 yards in 1:43. With another 3000 yards on Friday, I think this was my biggest swim week ever.

Second highlight was a HUGE PR on a half marathon today. I ran 1:59:40 a 13-minute record. Woo hoo! It was really hot today, too. When I got home from the race it was 85 degrees. The first half of the race was cloudy but then the clouds lifted and it was warm. I did the run-walk-run strategy today. I ran 10-minutes and then walked for one the whole race. It worked really well.

Splits: 8:29, 8:38, 9:01, 9:16, 9:17, 9:08, 9:40, 8:56, 9:17, 9:08, 9:47, 9:24, 9:34 (+.1 miles)

Sunday, April 27, 2014

Week Sixteen Triathlon Traning

Swimming: 5700 yards (3.2 miles)
Cycling: 160 miles
Running: 18.2 miles
Other: YAYOG week 8

Sunday, April 20, 2014

Week Fifteen Triathlon Training

Swimming: 6850 yards (3.89 miles)
Cycling: 125 miles (4500 ft of climbing)
Running: 26 miles
Other: Climbing (1:00), YAYOG week 8

A great week! My race is two months out and I'm feeling strong and excited! A lot of successes this week--Russ had me time a 1650 yd swim (after swimming 1500 yards earlier in the workout and 3600 earlier in the week) and I did it 2 minutes faster than last year. Woo hoo! I did my first 50 mile ride of the year and it was good--it wasn't supposed to be fast, just base miles, and it was very manageable. The next day I climbed Flagstaff with Dan (on the bike). The five mile race pace run I did off the bike was 15 seconds faster than last week. Today I ran up the Canyon MUCH faster than a month ago. 1:15/mile faster, to be exact. Yay!

Sunday, April 13, 2014

Week Fourteen Triathlon Training

Swimming: 6000 yards (3.4 miles)
Cycling: 100 miles
Running: 24.2 miles
Other: Climbing (1.5 hours), YAYOG (week 7)

This was a week of ups and downs. I had so great workouts and even a PR this week (10 miles on the bike in 29 minutes!), but I also had a lot of long, grueling workouts that were difficult to finish mentally.

Sunday, April 6, 2014

Week Thirteen Triathlon Training

Swimming: 5400 yards (3.07 miles)
Cycling: 95 miles
Running: 26.5 miles

A good week! I think the break did me good. I was excited to get back in the swing of things...especially a LONG run on the half marathon course. It's also nice that the weather is warming up so I can ride outside a lot. Only one ride on the trainer this week!

Sunday, March 30, 2014

Week Twelve Triathlon Training

Cabo! We had a great week hanging out with Adam and Ashlee in Cabo this week. I did manage some runs on the beach, some mountain bike rides and swimming in the ocean. I didn't keep track of mileages or speeds, though. It was really nice to take a week off from official training.

Sunday, March 23, 2014

Week Eleven Triathlon Training

Another solid week of training. I am tired, though. Very tired. I'm glad it's spring break week because work, training, and homework for my class have been taking its toll. I'm looking forward to playing in the sun and exploring Cabo. Highlights this week include a swimming PR--1:27 for 100 yards-- and my longest run in a LONG time--12.5 miles. I ran from the house up Boulder Canyon to Fourmile and back in 30 degree weather with light snow. Dan rode 27 miles with me today (and totally kicked my butt!) and I rode with Rhae on Friday. It was super fun to hear about all her racing and adventures in El Salvador.

Swimming: 4900 yards (2.78 miles)
Cycling: 102 miles (67 outside)
Running: 22.5 miles
Other: YAYOG week 10

Monday, March 17, 2014

Triathlon Training Week 10

A good week, despite a cold. Dan and I even got away to ski for a day. It was nice to get a lot of bike miles done outside. I was also happy to see some faster miles during my track workout even though I've been sick.

Swimming: 5600 yards (3.18 miles)
Cycling: 105 miles (80 miles outside)
Running: 17.5 miles
Other: 1 1/2 hours climbing, YAYOG week 9, skiing (6 hours)

Sunday, March 9, 2014

Triathlon Training Week 9

A couple of warmer days this week made for some great cycling! Today it was 69 and Dan, Rose and I went up to Hygiene. Dan and I did two runs together this week. On Wednesday morning we ran 7 miles up by the Rez on Eagle/Sage/Lefthand and yesterday we ran in the snow and mud at Betasso. Super fun! I forgot to mention last week that I started doing one minute of plank every morning. I'm on a roll--two weeks straight now.

Swimming: 5600 yards (3.18 miles)
Cycling: 90 miles (all outside!!!)
Running: 18 miles
Other: YAYOG week 8, climbing 1.5 hours

Sunday, March 2, 2014

Triathlon Training Week 8

My celebration this week is simply that I got all my workouts in despite many, many hours of work. Not only did I have meetings after school every day this week, I also had parent-teacher conferences on Tuesday and Thursday until 7:15. This makes for long days and not a lot of time for training. Another celebration was that I got Dan to run intervals with me. We had our work cut out for us with 15 400s. To make matters worse it was snowing, windy and 20 degrees. It's finally supposed to warm up this coming week. Fingers crossed!

Swimming: 4300 yards (2.4 miles)
Cycling: 3.5 hours on trainer
Running: 16 miles
Other: YAYOG week 7, climbing 1:30

Sunday, February 23, 2014

Week Seven Triathlon Training

This week was a big week. Lots of good training, especially in swimming and cycling. I swam 10x100 all 1:29-1:32. I'm super psyched about this because my 100 yd PR is 1:28. To sustain a speed close to my PR for 10 intervals is sweet! Dan got a bike this weekend, so we had a lot of fun riding outside together. It was chilly, but not too windy and dry on the roads. I'm very excited that our ride up to Hygiene (27.5 miles) averaged 17 mph after a ride and run brick I did earlier in the day. The sessions on the trainer are paying off!

Swimming: 6800 yds (3.86 miles)
Cycling: 2:00 hrs in trainer, 73 miles outside
Running: 19.5 miles
Other: YAYOG Week 6, 2:00 hrs climbing

Monday, February 17, 2014

Week 6 Triathlon Training

Highlights from this week include two days of skiing (woo hoo!) and two bricks with super fresh legs. Yay!

Swimming: 4500 yards (2.5 miles)
Cycling: 2:25 hours on the trainer
Running: 18 miles
Other: YAYOG week 5

Saturday, February 8, 2014

Week Five Triathlon Training

Swimming: 4000 yds (2.2 miles)
Cycling: 2:15 hrs on trainer
Running: 22.3 miles
Climbing/Other: YAYOG week 4, climbing 2:30 hours

Sunday, February 2, 2014

Week Four Triathlon Training

Swimming: 6900 yards (3.9 miles)
Cycling: 3:00 hrs on trainer
Running: 19.3 miles
Climbing/Other: 1:00 Climbing, YAYOG Week 3

Sunday, January 26, 2014

Week Three Traithlon Training

Swimming: 7900 yds (4.5 miles)
Cycling: 61.5 miles, 2:10 hrs on the trainer
Running: 14.5 miles
Climbing/Other: YAYOG week 2, 2:45 hrs sport climbing

PR on the Incline in CO Springs! Woo hoo! 34:20 2000' vertical in less than a mile

Sunday, January 19, 2014

Week Two Triathlon Training

Swimming: 5500 yds (3.12 miles)
Cycling: 2:40 on the trainer
Running: 15.3 miles
Climbing/Other: YAYOG week 1, climbing 1:00 hr, snowshoeing 3:00 hrs

Sunday, January 12, 2014

Triathlon Training is Back!

I had so much fun last July, that I've decided to do another Half Ironman. Yay! This one is in Boulder and in June, so I officially started my training this past week. I hired Coach Russ again because he does such a good job making my workouts interesting and keeping track of all the miles I need to do in each discipline. This week felt pretty good, and I managed to squeeze everything in with school so I'm quite pleased :-) I also think that it helps that I really started pre-training in December. Getting in two swim workouts a week is huge. Also, despite it being winter I've tried to keep riding a couple of times a week. Running is actually the easiest thing to do when it's cold and dark out! I think it's fun to keep track of my weekly totals, so here goes:

Swim: 6100 yards (3.5 miles)
Bike: 4 hours 20 minutes on the trainer, 10 miles outside (plus 3rd place on the Independence segments!)
Run: 12 miles (one 5K race @ 24:52--I placed 10th in my age group!)
Climbing: only once at the gym, but I've done my YAYGOG