With 7 weeks to go, this July 4th weekend was a successful block of training.

Friday

I did an open water swim for the first time this season using my Xterra wetsuit (water temperature was ~65 degrees, and the air temperature was 88 degrees) . The swim took place at Bar Beach, Long Island. The water was quite calm which made for a great enjoyable swim. I did a 4000 meter swim and felt quite relaxed while holding a very easy effort. Strava workout.

Saturday

This ride was slated to be 5 hours in the saddle but I decided to opt for a 56 mile training ride. I did the IRONMAN Copenhagen course on the Fulgaz app while watching Stage 2 of Tour de France. The ride was immediately followed by a 2-mile run at Olympic 10K distance pace. Strava workout for the bike. Strava workout for the run.

Sunday

Sunday’s workout was a duathlon session in the following format – run, bike, and run. I did the first run leg from home to the Natural History Museum. Then transitioned to my bike from our parked car and did 2 loops of Central Park at a very easy pace. For the last leg, I did a run loop of Central Park at a slightly harder pace than the first run leg. My legs and body felt quite strong on all three workouts as well as my nutrition. Strava workout for the first run. Strava workout for the bike leg. Strava workout for the final run.