Gulliver's lake

Today was my 1st hard brick workout with C3. We had a good group out today. There was Sean, Me, Andrew, AP, John and Nat. After a 800m warm-up swim, Barrie had us swim 4x100m with 30" rest. The pace was fast, but I hung in there. Then he had us swim 4x250m with 45sec rest. After we had done the 2nd one, I thought we were done because I wasn't listening. So the 3rd one I didn't go as hard as I could. At which point Barrie told me to toughen up and swim hard. It worked because the last one I swam very well. Then it was off on the bike. we did 3 loops of 17k. The goal was to bike hard for 15k and take 2k easy. the 1st loop I got dropped at about 8k because Andrew and Nat were flying. Andrew can climb a hill like Lance, and Nat is the fastest down hill rider EVER!!!!!! On the 2nd loop I decided to hang out and draft off Sean. He was doing his own TT loop. AP and John joined us as well. Sean pulled the whole way. The the last loop it was down to John, AP and myself. We all took our turn at the front and finished with a smile on our faces:) I finished off with a 2 loop run in the park. the 1st loop was easy and the 2nd was tempo. the loop is about 2.5km........ okay, maybe it's only 2k, but it seems faster when I say it's 2.5. I know James and Tyler will want to know my WATTS. So here is my info I pulled from the top of my head. 320 WATTS for the 1st loop. 300 for the 2nd loop and the last loop was around 315.

If everyone gets time tomorrow night, they should turn on the TV and see my room-mate run the 5000m in Toronto. His goal time is to run under 13:20. He told me the pace makers are going out in 13:10 pace. And he just needs to hang on. Good Luck Kibet.

Top 3 men in Milton. And the top Woman.