Scott Ragsdale

woke at 4:00
BIKE 90 minutes
RUN:  90 minutes
comments:  I was scheduled a 90 minute swim as well, but did not have time to go to the pool (probably had time, but didnt make the time)  This ride was good and I rode a race pace for 60 minutes and easy for 30 minutes.  My right knee is very very sore and I walk and run with a limp, but after 10 minutes on the run I didnt notice the pain any more.
I was stiff all day at work; like an old man.  Weird because I didnt train that hard, and I felt much more sore than I do after I train much more.  I am trying to get my weight down another 3 kilo by march 6th.

(I just noticed I have my day wrong by a day)

Woke at 4:20 (slept ok)
BIKE:  90 minutes
RUN:  60 minutes
comments:  easy bike ride and ok run.  my right knee is very sore and I stopped twice during the run to try and stretch.

woke at 7:30
was scheduled to ride my bike 2:30 minutes and run 90 minutes, but I stayed up too late the night before and decided to sleep later (i regreted not training because I was lethargic all day)

woke at 3:30 (slept great)
BIKE:  5 hours
RUN: 30 minutes
comments:  rode 2 hours at race pace and 3 hours moderate to easy pace.  the run transition was easy and I got into the run quickly.  The time went by very slowly on the bike.

woke:  4:15 (slept ok)
SWIM:  60 minutes
RUN:  Ran 45 minutes on the treadmill — was scheduled to run 75 minutes, but did not have time because I started late
comments:  good feel for the water