Tour de Cure, Cary to Oxford route (century +)

Bike 5h 20m 26s 102.43 miles 19.18 Mi/hr

8:00 AM

Cary to Oxford (76 miles), then added the 26 mile loop to get the full century. Only 16 of us did the century. Paul and I finished it 2nd and 3rd. Great ride. We were at 19.7 for the 75, then backed it off for the last bit due to hills, heat, wind, dehydration, etc....

Friday morning run

39m 50s 5.24 miles 07m 36s/Mi

6:00 AM Peakway5.25 - Climb: 515.00 feet


Easy run day, before tomorrow's century ride.
3:49 to the turn
8:32 1st pass
8:09 2nd pass
8:17 3rd pass
7:58 4th pass
3:04 to home

Thursday predawn ride

Bike 1h 10m 16s 23.46 miles 20.03 Mi/hr

5:30 AM OCTodyBeaverUS1 - Climb: 1362.00 feet


predawn ride. I believe summer has arrived, as it was 81F when I started this ride. Humidity near 100%, as my glasses fogged the minute I walked outside. I had ZERO energy for the first 15 miles, then I perked up about time I hit US1. Pretty slow for most of the ride, then rallied a little during the last 9 miles from Bonsal to Apex.

Starting at mile 14.72, my mile splits were:
11:13 for 4 miles (21.4mph)
2:55 (20.6 mph)
2:43 (22.1 mph)
2:47 (21.6 mph)
4:58 for the last 1.74 (21 mph)

21.3 average from Bonsal to Apex. I'm okay with that, as it's all pretty much uphill.

Wednesday long run

Run 1h 06m 56s 9.00 miles 07m 26s/Mi

5:30 AM

ATT run from Wimberley. HUMID!!! 3.5-4.5-0-3.5
8:02
7:23
7:31
7:20
7:09 (running away from a horsefly!)
7:20
7:28
7:26
7:15 kick to the finish

Tuesday afternoon swim/bike brick (kind-of)

Swim 34m 10s 1500.00 meters 02m 17s /100 meters

4:00 PM

500 pull, 500 free, 500 pull
1:58
2:08
2:08
2:08
2:10

2:27
2:33
2:31
2:31
2:34

4:27 for 2
2:13
1:58
2:18


Bike 1h 31m 57s 30.59 miles 19.96 Mi/hr

6:00 PM

Again, started with the A. They were riding angry today for some reason, looking to drop folks. Well, it worked. I was done just past Jean's Berry Patch, and rode solo, again, all the way back to Green Hope School Road. I was just made at my performance on this ride. My legs had no energy, I was burping up lunch the whole ride, it was not fun. Then the wind started to get up on the way back in, so my average was just lousy today. But, it is what it is.

Monday morning run

Run 39m 18s 5.24 miles 07m 30s/Mi

6:00 AM Peakway5.25 - Climb: 515.00 feet


A good run. I took it very easy for the first half. the second half came a little quicker, but with pretty easy effort. A good recovery run from Saturday. Wednesday will be long-run day due to the double-century this weekend.

Swim for Smiles Youth Triathlon (volunteering)

Sports
Race Volunteering 4h 30m

Sport comments: Volunteered at the Swim for Smiles Triathlon in Chapel Hill. I was bike mount guy (and mechanic, and bike course marshal, and last-cyclist-helper-inner, and last-runner-helper-inner) ;)
I had the priveledge of helping a young girl become a triathlete by running/walking with her for her run. It was inspiring!