Bike

2 x 18 mile efforts

1st one was 53.55 mins, average pace = 20.2mph

2nd one was 1hr 00mins 58 secs, average pave = 17.8mph

Chesterfield Spire 10miles

went to a wedding reception with Alcia night before and drank, bad mistake, total time = 1.09.56, avergae pace = 6.56/mi, total ascent = 1314ft

Run

12.46 miles, time = 1.39.02, average pace = 7.56/mi

Total Ascent = 1995ft

Run

5 miles, time = 36.40, average pace = 7.20/mi

Total Ascent = 845ft

Run

6.81 miles, time = 55.36, average pace = 8.09/mi

Total Ascent =1452ft

Run

5 miles, time = 39.09, average pace = 7.49/mi

Total Ascent = 882ft

Run

20.10 miles, time = 2.39.08, average pace = 7.55/mi

Total Ascent = 2561ft

Run

12.35 miles, time = 1.38.32, average pace = 7.58/mi

Total Ascent = 2178ft

Run

1 mile w/up then 3m brisk the 1 mile w/down

total time was 36.08

average paces were 7.58/6.42/7.59

Run

20.14 miles, time = 2.40.44, average pace = 7.58/mi

Total Ascent = 2273ft

Bike

64.42 miles, time = 4.06.47, average pace = 15.7mph

Total Ascent = 3799ft

Run

5 miles, time = 38.24, average pace = 7.41/mi

Total Ascent = 884 ft

Run

16.37 miles, time = 2:10:35, average pace = 7.58