http://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/http://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/

http://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/

After last weeks two interval days, Wednesdays spin/circuit/Tennesse ride, the 100 miler in Tn on Thursday and then the 13 mile hike on Friday, I took it easy Saturday and Sunday. On Monday I ramped it up in spin class and with some intervals afterwards at home and then later in the day did my

Took the Baxter Creek Trail to Mt. Sterling and back. Started at 1700′ and over the initial 6.2 miles reached 5800′. Total up and down too a little over 6 hours with minimal stops.

I was inspired so I did the 100 mile, 10,000′ of climbing Great Smoky Mountain National Park traverse. Started at 1400′ at 8am at 40 degrees, rode to 5000′ where the temps on the way rose to 57 and then plunged back to the low 40’s. Took the 20 mile descent to Cherokee, NC where

Did a set of 10, 5 and 3 and then threw in two 15 second efforts; used the Ault Park course: 629, 621, 646, 621, 623, 590, 617, 577, 581, 614….632, 632, 613, 607, 616…..603, 586, 598….692 and 674.

Too cold (upper 30’s) and raining so I skipped the 20 mile tt today and did two hours inside with 12 one minute on/off efforts at 420+/-.