Training Log Archive: JayXCIn the 30 days ending Nov 30, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||
Wednesday Nov 30, 2016 #
6 AM
Swimming 1:15:00 [4] 3.7 km (20:16 / km)
slept:6.75
100 fr wu
16x25 odds dolphin kick, evens br pull with dolphin kick
2x [2x25 br with 3 sec delay after kick in :40, 3x100 fr on 1:40]
100 fr ez
600 pull as 75 fr, 25 br
100 fr ez
6x75 fr on 1:15
2x25 br with new pull out (dolphin kick in streamline then pull)
6x50 fr on :45 which I did as 300 fr
16x25 odds dolphin kick, evens br pull with dolphin kick
2x [2x25 br with 3 sec delay after kick in :40, 3x100 fr on 1:40]
100 fr ez
600 pull as 75 fr, 25 br
100 fr ez
6x75 fr on 1:15
2x25 br with new pull out (dolphin kick in streamline then pull)
6x50 fr on :45 which I did as 300 fr
7 PM
Road Bike 1:00:00 [2] 15.4 mi (15.4 mph)
EZ spin on the trainer
Tuesday Nov 29, 2016 #
Note
slept:7.75 (rest day)
Monday Nov 28, 2016 #
Note
GPX track from ARWC added to Nov 10th kayak entry.
6 AM
Swimming 1:05:00 [3] 3.1 km (20:58 / km)
slept:7.0
8x50 fr on :55
2x [4x25 fly with 4 dolphin kicks on side on :45, 4x50 fr on :50 w/4 dolphin kicks on side.]
2x [4x25 under water dolphin kick on :45, 4x50 flutter kick on :50, 2x100 dolphin kick on 1:45, all w/fins thankfully]
8x75 as 50 ba, 25 fr on 1:30
Then one set of the kicking with fins from above again.
2x [4x25 fly with 4 dolphin kicks on side on :45, 4x50 fr on :50 w/4 dolphin kicks on side.]
2x [4x25 under water dolphin kick on :45, 4x50 flutter kick on :50, 2x100 dolphin kick on 1:45, all w/fins thankfully]
8x75 as 50 ba, 25 fr on 1:30
Then one set of the kicking with fins from above again.
7 PM
Road Bike 1:00:00 [2] 15.1 mi (15.1 mph)
Easy spin with a meatloaf break in the middle. Definitely not race food.
8 PM
Strength 18:00 [3]
Sunday Nov 27, 2016 #
2 PM
Rollerski 1:38:32 15.29 mi (6:27 / mi) +704ft 6:11 / mi
ahr:129 max:171 slept:9.25
With EG, even saw the sun.
Saturday Nov 26, 2016 #
8 AM
Run 50:47 6.47 mi (7:51 / mi) +281ft 7:32 / mi
ahr:150 max:182 slept:9.5 shoes: Hoka One One Bondi 4
1 PM
Mtn Bike 2:56:35 38.14 mi (13.0 mph) +572ft
ahr:119 max:150
With the Courain Bros.
Friday Nov 25, 2016 #
12 PM
Kayak 1:58:07 [3] 10.04 mi (5.1 mph)
slept:7.0
Thursday Nov 24, 2016 #
9 AM
Run 45:02 5.71 mi (7:53 / mi) +249ft 7:34 / mi
ahr:174 max:197 slept:7.75 shoes: Hoka One One Bondi 4
35F and rain.
Wednesday Nov 23, 2016 #
Note
slept:6.5 (rest day)
Tuesday Nov 22, 2016 #
Note
slept:6.0 (rest day)
Monday Nov 21, 2016 #
Note
slept:6.0 (rest day)
Now to conquer this jetlag.
Sunday Nov 20, 2016 #
Note
slept:9.0 (rest day)
Completely unpacked and everything washed. That's never happened the day after a return before.
Surfing on a Friday, XC skiing on Monday??
Surfing on a Friday, XC skiing on Monday??
Saturday Nov 19, 2016 #
Note
slept:6.5 (rest day)
Travel day(s) back to the US.
Friday Nov 18, 2016 #
12 PM
Swimming 1:00:00 [2]
slept:10.0
Mostly swimming with a surfboard getting pummeled by the surf.
Thursday Nov 17, 2016 #
Note
slept:12.0 (rest day)
Wednesday Nov 16, 2016 #
Note
slept:12.0 (rest day)
Tuesday Nov 15, 2016 #
12 AM
Mtn Bike 11:27:00 [3] 99.0 km (8.6 kph)
slept:0.75
The last bike leg had about the same amount of climbing as the 2nd leg but over twice the distance and the hope was that it would be much more rideable and it proved to be so. Unfortunately we were all struggling with sleepiness so within the first 20k we decided to lay down for a 45 minute sleep which helped a ton and was just enough to get us to the finish.
It was a very cold night but we kept making forward progress and eventually daylight came and with it much warmer temps. There was definitely an eagerness to get to the finish driving the team.
As we approached the final TA we made a slight nav mistake which allowed 2 teams to pass us. When we arrived at the TA there was 3 teams there and Eastwind had just left.
It was a very cold night but we kept making forward progress and eventually daylight came and with it much warmer temps. There was definitely an eagerness to get to the finish driving the team.
As we approached the final TA we made a slight nav mistake which allowed 2 teams to pass us. When we arrived at the TA there was 3 teams there and Eastwind had just left.
11 AM
Trek 2:33:00 [3] 18.0 km (8:30 / km)
shoes: Brooks Cascadias 11
Not exactly the finish we wanted but we certainly weren't going to waste the opportunity to pass some teams. We made our way out onto the beach and could see four teams ahead of us. We ran hard and were quick through the two swims and Todd made some great route choices. We passed all of the teams but Eastwind who despite our efforts still seemed to have a 1k lead on us.
As we approached the last CP we saw Eastwind's cameraman and he asked us if we had seen his team. We couldn't believe we had passed them along the way but didn't stick around to wonder how. We continued to run all the way to the finish expecting to see them come around each corner ahead of us but it wasn't to be and we finished a few minutes ahead of them in 21st place.
As we approached the last CP we saw Eastwind's cameraman and he asked us if we had seen his team. We couldn't believe we had passed them along the way but didn't stick around to wonder how. We continued to run all the way to the finish expecting to see them come around each corner ahead of us but it wasn't to be and we finished a few minutes ahead of them in 21st place.
Monday Nov 14, 2016 #
12 AM
Raft paddle 10:15:00 [3] 32.0 km (19:13 / km)
slept:2.0
When we woke we continued along river left for a few more kms until we were cliffed out. We stripped down and swam across to the other side but then were able to continue to trek on river right until the 5am dark zone lift passing Sweco along the way as they slept.
Once we put on the rapids were pretty fun but shallow and we scrapped bottom quite a few times. Near the end Todd and I broached a rock and flipped in which was kind of comical. Sighting in the am looking straight into the rising sun was so difficult. Unfortunately we hung up on another rock and put a hole in the floor of the Gnu which we were able to fix with some Leukotape.
The flat portion of the paddle towards the end went pretty fast given the huge tailwind we were getting and we paddled into the dam TA in the morning sun.
Once we put on the rapids were pretty fun but shallow and we scrapped bottom quite a few times. Near the end Todd and I broached a rock and flipped in which was kind of comical. Sighting in the am looking straight into the rising sun was so difficult. Unfortunately we hung up on another rock and put a hole in the floor of the Gnu which we were able to fix with some Leukotape.
The flat portion of the paddle towards the end went pretty fast given the huge tailwind we were getting and we paddled into the dam TA in the morning sun.
11 AM
Kayak 11:45:00 [3] 56.0 km (4.8 kph)
We felt pretty good heading into the TA and just needed to grab more food and h2o.
We portaged down around the dam to the put in and set off with sunny skies. Unfortunately that didn't last too long and soon after we were in a few nasty downpours getting completely soaked. The rapids were marked on the map but it became tough to distinguish which rapids were worthy of mapping and which were not. Fortunately we did portage around the two rapids which presented some unsafe conditions.
At one point we had decided that we had made it past the mandatory portage rapid 50 and had also passed the next CP. After a paddle up river to where we thought it was we discovered (with the help of Merrell) that we were still up river of rapid 50 and needed to continue further down river.
Once past rapid 50 it was obvious that we were now out of the rapids as the water suddenly stopped flowing and our progress slowed. Temperatures continued to drop as we paddled on the river and the sun set. We made slow progress from here on as some struggled with sleep dep. and being cold. I ended up taking the map from Todd as he was very sleepy/low on calories. I was concerned that he wasn't able to pay enough attention and we might end up heading the wrong way.
As we approached the take-out in town the skies opened up again just as we were about to get off the river which made for a very cold exit. Fortunately there was a boathouse with showers at the TA and Nathalie was able to warm up along with the help of a dehydrated meal.
The original plan was to get an hour of sleep but as we were getting into dry clothes the rain stopped so we built our bikes and prepared to head out.
We portaged down around the dam to the put in and set off with sunny skies. Unfortunately that didn't last too long and soon after we were in a few nasty downpours getting completely soaked. The rapids were marked on the map but it became tough to distinguish which rapids were worthy of mapping and which were not. Fortunately we did portage around the two rapids which presented some unsafe conditions.
At one point we had decided that we had made it past the mandatory portage rapid 50 and had also passed the next CP. After a paddle up river to where we thought it was we discovered (with the help of Merrell) that we were still up river of rapid 50 and needed to continue further down river.
Once past rapid 50 it was obvious that we were now out of the rapids as the water suddenly stopped flowing and our progress slowed. Temperatures continued to drop as we paddled on the river and the sun set. We made slow progress from here on as some struggled with sleep dep. and being cold. I ended up taking the map from Todd as he was very sleepy/low on calories. I was concerned that he wasn't able to pay enough attention and we might end up heading the wrong way.
As we approached the take-out in town the skies opened up again just as we were about to get off the river which made for a very cold exit. Fortunately there was a boathouse with showers at the TA and Nathalie was able to warm up along with the help of a dehydrated meal.
The original plan was to get an hour of sleep but as we were getting into dry clothes the rain stopped so we built our bikes and prepared to head out.
Sunday Nov 13, 2016 #
12 AM
Trek 4:15:00 [3] 10.0 km (25:30 / km)
shoes: Salomon Speedcross- black
Trek 3 cont'd
5 AM
Mtn Bike 5:48:00 [3] 70.0 km (12.1 kph)
slept:1.0
We were (over)due for some sleep when we arrived at the TA. We changed, built our bikes and then took another hour of sleep. For some reason the TA tents had not made it to the TA but it wasn't raining and my bivy sack was sufficiently warm.
We awoke just as the sun came up and set out on the next leg which would be a road bike ride to the caving. We traveled along well and made it to the next TA quicker than expected despite the headwind.
We awoke just as the sun came up and set out on the next leg which would be a road bike ride to the caving. We traveled along well and made it to the next TA quicker than expected despite the headwind.
10 AM
Trek (Caving) 5:00:00 [3] 5.0 km (1:00:00 / km)
shoes: Salomon Wings Pro 2
When we arrived at the Caving TA the only thing we could do was change into trekking shoes. We would have 5 hours off the clock to punch controls in 5 of 6 caves. Our hope was that we could get all 5 punched and then bank some sleep off the clock. Unfortunately we made a slight mistake going to one of the caves and the rest of the caving was slower than anticipated and we used all 5 hours to complete the stage.
The caves we went into were legit! I thought it would be a somewhat contrived event but each one had difficult and unique features to get through.
The most time-consuming cave had a feature called the Flattener which was about 15m long, 10m wide and just tall enough for one person to squeeze through on their stomach using your toes and fingertips to propel you though. Not a good place for someone with a fear of tight spaces.
Once back to the TA we packed up the bikes and loaded up the packs for the next packrafting leg.
The caves we went into were legit! I thought it would be a somewhat contrived event but each one had difficult and unique features to get through.
The most time-consuming cave had a feature called the Flattener which was about 15m long, 10m wide and just tall enough for one person to squeeze through on their stomach using your toes and fingertips to propel you though. Not a good place for someone with a fear of tight spaces.
Once back to the TA we packed up the bikes and loaded up the packs for the next packrafting leg.
3 PM
Trek (Packrafting) 8:57:00 [3] 16.0 km (33:34 / km)
shoes: Salomon Wings Pro 2
In my mind the next three legs were going to be the toughest of the race.
We left the TA loaded down with the packrafts, paddles, pfd's and our bivy sacks knowing that we would not be able to paddle on the river given the dark zone for paddling at 8pm. Before we could paddle we had to punch CP36 on a slot canyon which led to the Shoalhaven River where the packrafting would occur. We made the decision to drop our non-mandatory gear, hike down to CP36 and punch, hike back up and then take the land route to the put-in. Our thinking was that the slot canyon could be a significant time suck if there was a lot of climbing required with our heavy packs.
When we finally hit the river we saw a few teams camped waiting for the paddle dark zone to lift and river left looked good for some trekking. We were able to cover around 8k before stopping for some sleep.
We left the TA loaded down with the packrafts, paddles, pfd's and our bivy sacks knowing that we would not be able to paddle on the river given the dark zone for paddling at 8pm. Before we could paddle we had to punch CP36 on a slot canyon which led to the Shoalhaven River where the packrafting would occur. We made the decision to drop our non-mandatory gear, hike down to CP36 and punch, hike back up and then take the land route to the put-in. Our thinking was that the slot canyon could be a significant time suck if there was a lot of climbing required with our heavy packs.
When we finally hit the river we saw a few teams camped waiting for the paddle dark zone to lift and river left looked good for some trekking. We were able to cover around 8k before stopping for some sleep.
Saturday Nov 12, 2016 #
12 AM
Mtn Bike 8:45:00 [3] 50.0 km (5.7 kph)
Mtb'ing cont'd
8 AM
Trek 15:15:00 [3] 35.0 km (26:09 / km)
shoes: Salomon Speedcross- black
This next trek was going to be a tough one with a lot of climbing early in the sun. In theory it was just following the trail through the Budawang Range and for the first 15k that was the case as we went up and through the pass below the Castle. There was multiple stream crossings to re-fill water which made the heat a little easier to deal with through the Monolith valley.
It was pretty amazing that I could be so cold just a few hours before in the rain and then wishing for clouds to hide the sun as we climbed up in the heat.
We spent most of the morning and afternoon changing places back and forth with the Czech team. once through the pass the trail become much tougher to follow and it took both Todd and I following along on our maps to stay on the route as we summited Mt. Tarin, Mt. Haighton and Sturgiss Mountain.
Around dusk we made our second mistake. We had just punched CP29 on a small hill. We dropped off the NE side of it by mistake instead of the NW. We hit a creek which we were expecting but there was no trail running along side of it. It took us about 90 minutes to figure out our mistake and correct it.
The remainder of the trek was in a valley and the trail and terrain improved as we went. Unfortunately our feet were starting to feel the distance and by the time we made it into the TA Nat, Todd and I were suffering with each step.
It was pretty amazing that I could be so cold just a few hours before in the rain and then wishing for clouds to hide the sun as we climbed up in the heat.
We spent most of the morning and afternoon changing places back and forth with the Czech team. once through the pass the trail become much tougher to follow and it took both Todd and I following along on our maps to stay on the route as we summited Mt. Tarin, Mt. Haighton and Sturgiss Mountain.
Around dusk we made our second mistake. We had just punched CP29 on a small hill. We dropped off the NE side of it by mistake instead of the NW. We hit a creek which we were expecting but there was no trail running along side of it. It took us about 90 minutes to figure out our mistake and correct it.
The remainder of the trek was in a valley and the trail and terrain improved as we went. Unfortunately our feet were starting to feel the distance and by the time we made it into the TA Nat, Todd and I were suffering with each step.
Friday Nov 11, 2016 #
12 AM
Mtn Bike 6:41:00 [3] 70.0 km (10.5 kph)
Bike 1 cont'd.
6 AM
Trek 9:23:00 [3] 38.0 km (14:49 / km)
shoes: Salomon Speedcross- black
This was the first real section of the race. We continued south along the coast and had our first swim of the event through a tidal pool. James, Nat and I decided to strip down and put everything in a dry bag for the crossing. Todd thought he could make it and just carried his shoes. Halfway across he realized his mistake and decided he could just throw his shoes to keep them dry. He skipped the first one across. The second one made it cleanly but the socks stuffed in it ejected part way across and I had to jump back in to save them from becoming shark food.
While we were goofing around we could see Tecnu and RADY'S chasing us down in the distance.
Just prior to heading west for the inland controls we stopped to tape some toes and then ran into Legendary Randy and a bunch of kangaroos.
CP17 was our first mistake of the race. We decided to attack it from the road instead of trying to find the jeep trail which went closer to the point. As we descended down a reentrant expecting to find a stream intersection we saw RADY'S in a reentrant heading the direction we expected the point to be in.
With the distraction we failed to keep track of our position on the map and talked ourselves into wandering around looking for it. Eventually cooler heads prevailed and we decided to re-attack from the jeep trail to the north. Once relocated we walked straight to the point. Looking at the GPS track it appears we just didn't walk up the second reentrant far enough.
While we were goofing around we could see Tecnu and RADY'S chasing us down in the distance.
Just prior to heading west for the inland controls we stopped to tape some toes and then ran into Legendary Randy and a bunch of kangaroos.
CP17 was our first mistake of the race. We decided to attack it from the road instead of trying to find the jeep trail which went closer to the point. As we descended down a reentrant expecting to find a stream intersection we saw RADY'S in a reentrant heading the direction we expected the point to be in.
With the distraction we failed to keep track of our position on the map and talked ourselves into wandering around looking for it. Eventually cooler heads prevailed and we decided to re-attack from the jeep trail to the north. Once relocated we walked straight to the point. Looking at the GPS track it appears we just didn't walk up the second reentrant far enough.
4 PM
Kayak 6:24:00 [3] 37.0 km (5.8 kph)
We arrived at the Clyde River paddle with about 2 hours of flood tide to paddle up river with so we wasted no time getting onto the water despite that fact that we were starting to need some sleep.
We had the Czech team just in front of us and tried to chase them down but sleepmonsters were an issue and we lost focus. We hooked up the tow which helped to keep everyone awake and eventually we made it to the takeout. We changed, built the bikes and then headed off to the tents in the TA for an hour of sleep.
We had the Czech team just in front of us and tried to chase them down but sleepmonsters were an issue and we lost focus. We hooked up the tow which helped to keep everyone awake and eventually we made it to the takeout. We changed, built the bikes and then headed off to the tents in the TA for an hour of sleep.
11 PM
Mtn Bike 32:00 [3] 8.0 km (15.0 kph)
slept:1.0
We knew this next leg was going to be tough given it had over 5000' of climbing according to the logistics map. We realized this very quickly as within the first 10k we had two significant bike pushes uphill. Not long after that the rain started and the temps dropped. Compounding this was a missed turn which forced a 3k backtrack. The rain wasn't bad on the long climbs but it made the long descents very cold and I was happy to have rain pants in the bag to put on.
The rain eventually stopped just before sunrise and the heat of the day started to dry out our clothing as we approached the TA. With the next trekking section heading out on the same road we were riding in on we passed Merrell and Columbia as they were heading out just minutes ahead of us.
The rain eventually stopped just before sunrise and the heat of the day started to dry out our clothing as we approached the TA. With the next trekking section heading out on the same road we were riding in on we passed Merrell and Columbia as they were heading out just minutes ahead of us.
Thursday Nov 10, 2016 #
12 PM
Kayak 5:14:00 [3] 35.0 km (6.7 kph)
slept:8.0
AR World Champs- Shoalhaven, Australia with Nathalie Long, James Galipeau and navigator Todd Nowack. As a Canadian living in Australia he would be a perfect addition for this race.
After a week of screwing around with gear and bins I was happy to get them turning in just before the maps distribution. To limit any influence from Google maps we would get maps while locked in a conference room 3 hours before transferring to the start. We quickly outlined our route on the 2 sets of (38) A4 maps for the race.
The race would start with a Lemans start to the kayak in Jervis Bay with James and Nat in the SCR ski and Todd and I in the sit-on-top kayak. After clearing the initial mayhem we settled in around 25th place. Todd and I were not as fast as the surfski so we set up the tow which worked well as we paddled east towards the distant points. Approaching each of these points was tricky as there were waves breaking on shoals all around them.
We swapped paddling positions after each of the first 4 points trying to find a set-up with equal boat speeds between the two boats but none of them seemed to work well. We seemed to fade a little towards the end and were happy to get to the take out when we did. We were joined by a few surfacing dolphins just as we got there.
After a week of screwing around with gear and bins I was happy to get them turning in just before the maps distribution. To limit any influence from Google maps we would get maps while locked in a conference room 3 hours before transferring to the start. We quickly outlined our route on the 2 sets of (38) A4 maps for the race.
The race would start with a Lemans start to the kayak in Jervis Bay with James and Nat in the SCR ski and Todd and I in the sit-on-top kayak. After clearing the initial mayhem we settled in around 25th place. Todd and I were not as fast as the surfski so we set up the tow which worked well as we paddled east towards the distant points. Approaching each of these points was tricky as there were waves breaking on shoals all around them.
We swapped paddling positions after each of the first 4 points trying to find a set-up with equal boat speeds between the two boats but none of them seemed to work well. We seemed to fade a little towards the end and were happy to get to the take out when we did. We were joined by a few surfacing dolphins just as we got there.
5 PM
Trek 2:03:00 [3] 14.0 km (8:47 / km)
shoes: Brooks Cascadias 11
Going into this race we knew quick transitions were going to be important so additional focus would be required. It paid off early as we passed Tecnu in transition here.
This trek had a little of everything- Sandy beaches, coasteering and powerline running with awesome views as we traveled to the second paddle leg.
Somewhere along the way I managed to knock my head pretty hard on a low hanging branch as I jumped up on a ledge and momentarily saw a few early stars.
This trek had a little of everything- Sandy beaches, coasteering and powerline running with awesome views as we traveled to the second paddle leg.
Somewhere along the way I managed to knock my head pretty hard on a low hanging branch as I jumped up on a ledge and momentarily saw a few early stars.
7 PM
Kayak 1:44:00 [3] 13.0 km (7.5 kph)
with another fast TA we were off on another relatively short leg as dusk settled in. We finally found a paddler combination which seemed to work well with James and I in the 3 person sit-on-top drafting off Nat and Todd in the surfski.
9 PM
Mtn Bike 2:28:00 [3] 25.0 km (10.1 kph)
Next up would be some tough jeep trail riding with steep climbs and long, fast descents over never-ending water bars which were a lot of fun. We spent most of the night riding with Tecnu and caught a glimpse of Bones at the Pointer Gap Lookout.
The 'highlight' of the ride was the mandatory flagged hike-a-bike down from Florence Head which required multiple sketchy climbs and descents carrying our bikes. Despite the tough terrain we made solid progress and avoided the back-ups those deeper in the field would see here.
The 'highlight' of the ride was the mandatory flagged hike-a-bike down from Florence Head which required multiple sketchy climbs and descents carrying our bikes. Despite the tough terrain we made solid progress and avoided the back-ups those deeper in the field would see here.
Wednesday Nov 9, 2016 #
2 PM
Swimming 4:31 [3] 0.1 mi (45:09 / mi)
Swim to a buoy to prove I can swim despite wearing a pfd and to get a gpx track in Australia.
Saturday Nov 5, 2016 #
10 AM
Road Bike 45:28 [2] 12.01 mi (15.8 mph) +12ft
slept:8.5
Easy spin on the trainer before getting on a plane for 2 days.
Friday Nov 4, 2016 #
Note
slept:8.0 (rest day)
Thursday Nov 3, 2016 #
11 AM
Run 44:55 [3] 5.95 mi (7:33 / mi) +349ft 7:09 / mi
slept:7.75 shoes: Salomon Wings Pro 2
Wednesday Nov 2, 2016 #
6 AM
Swimming 1:05:00 [4] 2.9 km (22:25 / km)
slept:6.75
200 fr wu
6x50 ba/br on 1:10
2x [2x200 fr pull on 3:30, 3x100 fr on 1:45, 50 ez]
16x25 kick w/ fins 1-10 on :30, 11-16 on :25
100 fr ez
2x50 br on 1:20, 4x50 fr on :45
4x25 fly on :30 which I did as fr
6x50 ba/br on 1:10
2x [2x200 fr pull on 3:30, 3x100 fr on 1:45, 50 ez]
16x25 kick w/ fins 1-10 on :30, 11-16 on :25
100 fr ez
2x50 br on 1:20, 4x50 fr on :45
4x25 fly on :30 which I did as fr
Tuesday Nov 1, 2016 #
12 PM
Run 45:01 [3] 6.01 mi (7:29 / mi) +319ft 7:08 / mi
slept:8.0 shoes: Salomon Wings Pro 2
6 PM
Mtn Bike 54:28 [3] 12.44 mi (13.7 mph) +146ft
Easy spin verifying no issues with new tires and chain.