http://triathlon.competitor.com/2016/07/swim/7-awkward-useful-swim-drills_134815?utm_source=exact_target&utm_medium=email&utm_campaign=7223966&utm_content=073016_Triathlete

I rode 1:55:00, 38 miles, 248 watts avg along the Little Miami Bike Trail. Felt good to just do a couple of hours. And I slept in until 8. Thats late for me. Will just do some recovery miles inside tomorrow. I have a big day, or evening, tomorrow as I’m hosting Jackson Browne here

Did these today instead of tomorrow and did three instead of two. Oops. I’ll ride tomorrow at endurance pace and take Sunday off. Todays under/over: 333/463, 338/450, 331/469.

MUSCLE LOSS FROM INACTIVITY: 34 PERCENT IN JUST TWO WEEKS By Gabe Mirkin, M.D. A study from the University of Copenhagen shows that wearing an immobilizing knee brace for just two weeks caused men in their 20s to lose 22 to 34 percent of their leg muscle strength, while men in their 60s lost 20

While this was a pretty average time at 22:46, 27.2 mph, power was strong at 365 with cadence at 86 and a pretty even power average for the first and last halves of the course. Oddly enough speed was better on the first half at well over 27.4 and then fell off the second half

A little hot out there….93 degrees, heat index well over 100. However, felt good on these with 359, 359 and 350. Just shows that in this weather a long warmup isn’t needed. Went at these after about 8 minutes on the bike. I’ll be sure to not warm up too much tomorrow afternoon when its

First day back and the humidity got to me. The first two efforts were as expected at 350 and 340, Then I dropped to 321 and then 312. Went through two bottles but was still down almost 5 lbs after this ride. An average of 331 is ok.

In light of the Sunday and Tuesday 100 milers I took yesterday off with only w couple of long walks with the dogs here in Michigan. Other than that it was time at the beach reading and then dealing with  my hacked email account. 

oops….did 5 by mistake…oh well….better than too few…342, 342, 339, 326/333 (17 second stop at the 4 minute mark due to construction) and 327….need these so I get back into time trial mode….have another set on Saturday….did these on the Old Mission Peninsula along Peninsula Drive in Traverse City….very flat with a strong wide out

Made up for the rain soaked century on Sunday with the same ride today in wonderful conditions: sunny, 60-80 degrees, light winds. Covered 102 miles in 5:23, 223 watts, 4000′ of climbing. The route was out of Traverse City on the TART Trail to Suttons Bay, them M22 to Northport, south to Leland and Glen