Tri Camp then long ride

BIKE: 2:51 and 50 miles at the flats of NT
RUN: 10 mins and 1.1 miles

It was Tri camp day! I worried this would screw up my training schedule, but having a group that planned to go out later reassured me that I'd get my long ride in. Similar situation next weekend with a busy morning.

I only swam a little at the camp, worked on drafting and other open water drills. Very helpful! Some of this stuff you think you know, but then you learn more and realize there's always more to learn. I avoided the group ride and run to save for later, I regret missing them but I saw my role as more of a helper today.

The ride didnt' start until after 3pm, we drove back to NT to do my favorite 50-miler. I'm somewhat tired of those flats, but the interval work is unbeatable. We did the first 25 easy, then kicked it up for individual paced intervals the rest of the way home. At first I went out a little too fast, holding 22mph pace then I brought it back to 20mph for the rest of the ride (last 15 miles). For some reason, I was mashing enough to make my feet hurt. I'm ok with not-mashing in a comfortable pace, no headwind, and no hills, but anything that diverts my attention and I seem to go back to that bad habit. So that last 10 miles I tried to really focus on some times from CP. They helped, but I need to do them the entire ride!

Then a short brick run. I was going to do 15 mins but the heat and long day (it was after 7pm!) talked me into cutting it off at 10 mins.

NUMERICS: Goal time 13:05, actual 12:24
SWIM: 2.58hrs and 5359 yds. Good job on 3 swims this week!
BIKE: 5.8 hrs and 96 miles
RUN: 3.25 hrs and 24.86 miles

I came up short on goal swim time, otherwise I'm pretty close to plan. However I was only 40y short of goal distance on the swim.