Welcome to my MS CCSVI research fundraising blog. I am currently training for a double (ultra - 4.8 mile swim, 224 mile bike, 52.4 mile run) ironman in September of 2010 in an effort to fundraise for MS CCSVI research. You can check out my fundraiser site at http://www.microgiving.com/profile/chuck. I suggest clicking on the "About Me" tab as the MicroGiving.com templates were a little limiting so the profile page did not allow me to add all the content I wanted to add. MicroGiving.com does not keep any of the donations for administration/overhead fee. That means 100% of your donation goes directly to fund CCSVI MS research. For more information about CCSVI you can go to http://csvi-ms.net/en/content/ccsvi-huge-breakthrough-ms. Please help spread the word about my fundraising efforts. Thanks.

Friday, July 30, 2010

7/30 Update

Today I swam 4000 meters during the lunch hour and just finished a 56 mile ride. Right now I am stretching and sipping on my Ultragen. Tomorrow the kids have a swim meet all morning and part of the afternoon. My plan is to ride some tomorrow evening and try to run 16-20 miles depending on how my hip feels. So far it has been feeling good (knock on wood).

Sunday is going to be a rest day with a little swimming before, during, and maybe after the 2 swim instruction sessions Sunday afternoon. I am hoping we do not get rained out...

Thursday, July 29, 2010

7/29 Updates

It has been a crazy day... This morning my wife's sister's husband's father died when he was struck by a vehicle while riding his bike. My heart and prayers go out to his family. His accident really hits home for me as I had such an awful crash back in 2008 (concussion, broken wrist, separated shoulder, and plenty of road rash) and 2 cycling accidents over the past 2 months myself. I know I have been lucky and come out of my accidents in decent shape, but how many times can a person have an accident before it is more serious. As much as I enjoy the sport I really do not know that it is worth the risk of being on the roads with drivers who do not pay attention... I really wish Tallahassee had better trails for riding.

On the fundraiser front, the Tallahassee Democrat published an article about the fundraiser and that has already helped increase the total money raised to $1473.40. I have received feedback from people who read the article and who have made donations. Their stories touch me and their words encourage me.

I also had my appointment with Dr. Van Tassell today. He adjusted me a little and did some therapy that seemed to help my hip and knee. I am definitely planning on seeing him again next Wednesday. :)

Yesterday was a very light day. All I did was a core routine.

Today was an awesome workout day. I was able to get in 75 miles on the bike and 16 miles on the run. The last 8 miles of the run was at 7:15 pace. That is much better than the 8:15/mile that I was running earlier in the week. The Democrat article, emails with words of encouragement, and seeing the donations coming in really inspires me. It seems like I had new energy/drive knowing that people are behind me supporting my efforts.

Thank you to all who have donated and all who have emailed me. Your words and donations provide the motivation necessary for me to complete the training in preparation for the race. I can promise you that the donors and their comments are in my thoughts during my workouts. Those thoughts keep me focused and committed to my training.

Tuesday, July 27, 2010

7/27 Workouts

This morning I was out the door very early. Too early... I rode the back roads to work (50.5 miles) and ran 5 miles off the bike. It was a very interesting ride. My battery died around 38 miles so I was riding without a headlight the rest of the way to work. I am very thankful that it was a clear night/morning and an almost full moon. I am planning on buying a backup headlight before riding to work again.

During the lunch hour I swam 3200 meters.

After work I rode an easy 4 miles to warm up my legs and ran another 5 miles. The good news is that I am running again and the times are coming down with each run.

Monday, July 26, 2010

7/26 Workouts & Fund Raising update

Today I was up at 4:00 AM and out the door by 4:55 AM for my workout. This morning I rode 42 miles to work and jogged 2.65 miles off the bike. The run was slow, but it was running. :)

I swam 3200 meters over the lunch hour. I did a 3000 meter swim with 200 meters EZ for cool down.

After work I did a 20 min (about 6 miles) spin followed by a 3.4 mile run. Again, it was slow... My target race pace for the 52.4 mile run is 8:00-9:00/mile. I was definitely in that range for both runs today. My plan is to continue to build miles in these smaller slower workouts in hopes that my hip will continue to feel better.

The Democrat is supposed to have an article on the MS fundraiser this week. I am not sure what day, but I was told it will be in there. I am hopeful that there will be some generous people out there who will read the article and decide to make a donation.

Sunday, July 25, 2010

7/19-7/25 Week Summary

Swim: 14,436 yards
Cycling: 321 miles
Run: 15.5 miles
Elliptical: 7.5 miles
Core Workouts: 2

Highlights were a 6500 meter swim on Friday and a 167 miles of cycling on Saturday. The bike accident on Monday really impacted my running this week. I plan to try running short runs this week to see how the hip feels.

Saturday, July 24, 2010

7/24 - PM Ride

I just finished the PM ride (31.5 miles). That makes 167 miles for the day. In two weeks I will target 180 or more miles.

7/24 AM Long Ride

I hip felt good this morning. I ended up getting out of the house an hour later than I had planned. The total distance was 135.5 miles. The total time was 6 hours 20 minutes. Here is the breakdown:

Break down:
41 miles in 2:00 ~ 20.5 mph
30 miles in 1:18 ~ 23 mph
40 miles in 1:48 ~ 22.22 mph
24.5 miles in 1:14 ~ 19.9 mph

135.5 miles in 6:20 ~ 21.4 mph

I felt great. I was tempted to keep riding, but thought it better to head indoors since it was already past noon. My current plan is to eat, hydrate, rest and ride more tonight.

Friday, July 23, 2010

7/23 - Long Swim and Hip Update

Today I swam 6500 meters (1000 WU, 300, 250, 200, 150, 100, 1500, 3x600, 200 CD).

I went to the doctor and had x-rays taken of my hips. Everything looked good (thankfully). I also called and scheduled an appointment with the chiropractor for next Thursday.

I just finished a massage from Ann Bowman and feel great (definitely recommend contacting her if you have any aches, pains, or tightness). I feel so good I am tempted to go out running right now. She has provided me with new hope that I will be running again soon.

Tomorrow is a long ride...

Thursday, July 22, 2010

7/22 - Rest day & fundraiser update

Today was mostly a rest day. I did do a core workout, but my hips were hurting most of the day. I did end up using Kenisio tape to tape up my right hip. I have to say that it really helps when taped properly. I have to give a big shout out to Jerry Latimer from TOSPT http://www.tospt.com/jerryLatimer for introducing me to Kenisio tape when treating me leading up to Kona last year. I am looking forward to seeing how it feels over the next day or two.

The fundraiser has slowed a bit, but hope is on the horizon. The Tallahassee Democrat contacted me and said they wanted to run an article on the MS Fundraiser effort.

Chris Brown from Quintana Roo Bikes hooked me up with a posting on their blog:


Chris is a great guy and uber cyclist. He split 57 min for his Chattanooga Waterfront Triathlon bike split. His split crushed the professional bike splits at that race...

Wednesday, July 21, 2010

7/21 Workouts and venting

My cycling and swimming are continuing to feel good, but my running is a different story. The bike accident on Monday really left my hips messed up. I really wish people would realize how dangerous a vehicle can be and pay more attention while driving. There really is no excuse for a driver to make a left hand turn without looking at the oncoming traffic. The driver who pulled in front of me really did not have an excuse not to see me. There was nothing obstructing his view. It was daylight. I had bright blinking lights flashing on the front of the bike. I had on a colorful jersey. All I can do is try to stay positive and hope that my hips heal and that I can find a way not to lose the run fitness I have worked hard to gain over the many months I have spent training for the Ultra Tri.

Today I rode 61 miles before work, swam 4000 meters during lunch, and ran 9 miles. The run was slow and ended up being pretty painful the last mile (hips...). I had planned on running long (40+ mile) this weekend, but that is not looking too promising right now. I am going to skip running for the next couple days and try again this weekend.

Tuesday, July 20, 2010

Fundraiser Update

The total amount raised so far is $813.48. I am hopeful that more people will consider helping me raise money for MS CCSVI research by going to http://www.microgiving.com/profile/chuck and making a donation. Thanks!

7/20 PM

I was not able to swim at lunch today b/c my 11:00 meeting ended up running until 12:30. I ended up with a flat rear tire this morning during the 48 mile ride. The ride was a little slower than normal. I am betting that it was caused by the flat (more rolling resistance).

I did run today. The first 2.5 miles were rough (hips hurt). After that I loosened up and ran another 5 miles (7.5 total). It was HOT (started around 5:30 PM).

7/20 - Update

The run did not happen yesterday. My hip hurt too much :(. On the up side, I was able to swim 2700 meters during lunch yesterday. The hip hurt to push off the walls, but it was tolerable. I was also able to ride 48 miles this morning. The plan is to attempt to run again this evening...

Monday, July 19, 2010

7/19 - Wrecked again!!!

Some people just do not watch while they are driving. I was a quarter mile from work when a truck made a left hand turn in front of me. I was heading downhill 30+ mph... He had to cross an island that separated the two sides of the road to turn into his work place. I sat up when I saw him approach the turn and started to slow. He proceeded to cross the street at a snails pace and blocked both lanes. There was no way that I was going to be able to stop in time so I had to either hit him or go down. I chose the latter and went down on my elbow and hip. It was one of those split second decisions where you have to pick the best of two bad situations. My hip has a fist side scrape with plenty of missing skin and my elbow has a scrape the size of a half dollar.

I was 42 miles into my ride when it happened so I decided to ride to the pool (about .25 mile away) to get bandages. The lifeguard hooked me up and I continued on to work where I cleaned up. Definitely not the way to start your hardest training week. :( I am still planning to swim at lunch so the chlorine can help disinfect the wounds. My evening run may not happen... It really depends how sore I get between now and then. Right now the hip is sore and swelling up some. What really sucks is that I just finished healing from the last accident. On the bright side, it could have easily been worse.

Sunday, July 18, 2010

7/12-7/18 Week Summary

Swim: 13,014 yards
Cycling: 250 miles
Run: 31.65 miles
Core Workouts: 2

All and all a light week... The highlight was the 6000 meter swim workout on Tuesday. My runs are feeling better and better as the knee gets better. Next week is currently planned to be one of my largest weeks ever...

The fundraising effort is going well (the current total is $713.48). A special thanks to all who have donated or helped spread the word. It is very much appreciated.

Sick Day

Just after I fall asleep, I wake up to a kid throwing up. It is going to be a long lazy day today (2 hours sleep and my daughter sick). I am hoping that it is not a stomach flu and that it was something she ate. Jessica dodged a bullet this time :).

7/17 PM Workout

I just finished my evening workout. I ended up doing a brick consisting of a 90 min trainer ride (WU, 5x15min as (5min @ 200 watts, 5min @ 225 watts, 5min @ 250 watts), 5min EZ) and a 15.4 mile run. It is amazing how much better I felt tonight. I ended up hydrating well over the course of the day and taking a 30 min power nap... I am sure the combination of the two had something to do with the change in my energy levels.

My runs are feeling better and better these days (knock on wood). :)

Saturday, July 17, 2010

7/17 AM Attempt at a workout

I started a trainer ride with the intent to go 4-5 hours and called it at 55 minutes. I was not with it mentally and did not have power in my legs. I am going to call it for the morning and try again later. It might be time to take a rest day today and possibly tomorrow. I was hoping to get in a run since I only have 16.25 miles in this week. If I run it will be on the treadmill. :(

Friday, July 16, 2010

7/16 PM Workout

I just finished my evening ride. I waited until I put the kids to bed before starting my trainer ride. I went 44 miles as WU, 2x45min as (40 min @ 230 watts with 5 min EZ), 20 min @ 250 watts, 5 min EZ CD.

7/16 AM Workout

I rode 25 min in the trainer to loosen my legs and then went out for a 8.25 mile run this morning. I tried loosing my shoe laces to see if that was contributing to my recent foot pain. That seemed to help... I believe my feet to be swelling over the course of the run and that the pain starts when the shoe tightens.

On a side note, I believe my IM run pace has slowed by 15-20 sec per mile with all this long slow training I have had to do. It has not been easy watching my speed slow and power dimenish in order to train for this race.

Thursday, July 15, 2010

7/15 Workouts

I was up at 4:00 AM and rode 53 miles to work this morning. I swam 3300 meters during lunch. The swim was 3x1000 with a 300 CD. I ended up going 13:53 on the 3rd 1000 meter pulling with paddles. The intent was to run today after work, but we ended up with a huge storm. I think we ended up with 12-14 inches of rain over the course of 30-45 minutes. It was really coming down...


Yesterday a friend asked me how I stay motivated during an 11 month training season. Honestly, it is not easy. July and August are always the hardest months for me. It is always so hot and humid… It seems like you do not need to exert much effort to feel spent. You sweat just by walking outdoors. It is depressing to see your times slow down as the weather heats up. If you are not careful you get caught up in the numbers and start to think your fitness is declining. A lot of training and racing triathlons is mental. Your body can do way more than you think it can. When training and racing for IM races or Ultras you often find yourself thinking negative thoughts and wanting to give up or quit the workout early.

Training for the Ultra tri has been exceptionally hard during the past month. When you have a 5-6 hour run or a 7-8 hour ride in Florida there is not a good time to do it. If you run in the evening you are dealing with 80-100% humidity and 80+ degree temperatures. If you run in the early AM hours you have 90-100% humidity and mid to upper 70s for the temperatures. Doing the workout in the evening or early AM hours also takes a toll on the body as you are doing the workout in the dark and when your internal clock says you should be sleeping… If you chose to sleep a normal schedule and start your run around 7:00 AM you end up running in 80% humidity and temperatures end up in the 90s before you can complete the workout.

On to what keeps me going… My family has been wonderful. When my workouts cross into “normal” people hours (when the family is awake) they will run with me, get me water bottles, cheer me on, or encourage me to keep going when I am ready to give up. I have some friends who will do part of my long ride with me or on occasion do part of my long run with me. I have a swimming partner for some of my swim workouts. I am constantly thinking about the fundraising effort and how people with MS do not have a choice to quit or to make the pain stop. I keep thinking that my suffering is a choice, that my pain is temporary and that I can choose not to do the race or choose to quit a workout early. All of that is what keeps me motivated…

Wednesday, July 14, 2010

7/14 PM Workout

I ran 8 miles after work and did a quick core strength workout. The run actually felt pretty good. I expected it to feel bad after the long run this past Sunday.

More CCSVI and MS Info

An Italian doctor has been getting dramatic results with a new type of treatment for Multiple Sclerosis, or MS, which affects up to 2.5 million people worldwide. In an initial study, Dr. Paolo Zamboni took 65 patients with relapsing-remitting MS, performed a simple operation to unblock restricted bloodflow out of the brain - and two years after the surgery, 73% of the patients had no symptoms. Dr. Zamboni's thinking could turn the current understanding of MS on its head, and offer many sufferers a complete cure.

Multiple sclerosis, or MS, has long been regarded as a life sentence of debilitating nerve degeneration. More common in females, the disease affects an estimated 2.5 million people around the world, causing physical and mental disabilities that can gradually destroy a patient's quality of life.

It's generally accepted that there's no cure for MS, only treatments that mitigate the symptoms - but a new way of looking at the disease has opened the door to a simple treatment that is causing radical improvements in a small sample of sufferers.

Italian Dr. Paolo Zamboni has put forward the idea that many types of MS are actually caused by a blockage of the pathways that remove excess iron from the brain - and by simply clearing out a couple of major veins to reopen the blood flow, the root cause of the disease can be eliminated.

Dr. Zamboni's revelations came as part of a very personal mission - to cure his wife as she began a downward spiral after diagnosis. Reading everything he could on the subject, Dr. Zamboni found a number of century-old sources citing excess iron as a possible cause of MS. It happened to dovetail with some research he had been doing previously on how a buildup of iron can damage blood vessels in the legs - could it be that a buildup of iron was somehow damaging blood vessels in the brain?

He immediately took to the ultrasound machine to see if the idea had any merit - and made a staggering discovery. More than 90% of people with MS have some sort of malformation or blockage in the veins that drain blood from the brain. Including, as it turned out, his wife.

He formed a hypothesis on how this could lead to MS: iron builds up in the brain, blocking and damaging these crucial blood vessels. As the vessels rupture, they allow both the iron itself, and immune cells from the bloodstream, to cross the blood-brain barrier into the cerebro-spinal fluid. Once the immune cells have direct access to the immune system, they begin to attack the myelin sheathing of the cerebral nerves - Multiple Sclerosis develops.

He named the problem Chronic Cerebro-Spinal Venous Insufficiency, or CCSVI.

Zamboni immediately scheduled his wife for a simple operation to unblock the veins - a catheter was threaded up through blood vessels in the groin area, all the way up to the effected area, and then a small balloon was inflated to clear out the blockage. It's a standard and relatively risk-free operation - and the results were immediate. In the three years since the surgery, Dr. Zamboni's wife has not had an attack.

Widening out his study, Dr. Zamboni then tried the same operation on a group of 65 MS-sufferers, identifying blood drainage blockages in the brain and unblocking them - and more than 73% of the patients are completely free of the symptoms of MS, two years after the operation.

In some cases, a balloon is not enough to fully open the vein channel, which collapses either as soon as the balloon is removed, or sometime later. In these cases, a metal stent can easily be used, which remains in place holding the vein open permanently.

Dr. Zamboni's lucky find is yet to be accepted by the medical community, which is traditionally slow to accept revolutionary ideas. Still, most agree that while further study needs to be undertaken before this is looked upon as a cure for MS, the results thus far have been very positive.

Naturally, support groups for MS sufferers are buzzing with the news that a simple operation could free patients from what they have always been told would be a lifelong affliction, and further studies are being undertaken by researchers around the world hoping to confirm the link between CCSVI and MS, and open the door for the treatment to become available for sufferers worldwide.

It's certainly a very exciting find for MS sufferers, as it represents a possible complete cure, as opposed to an ongoing treatment of symptoms. We wish Dr. Zamboni and the various teams looking further into this issue the best of luck.

7/14 AM Workout

I rode 52 miles before work this morning... It took about an hour for my legs to come around. I have to keep reminding myself to be patient as I am training for a long race and going too hard at any point can mean the difference between finishing or not finishing.

Tuesday, July 13, 2010

Fundraising update

The fundraising is not happening quite as I expected it to... So far the total raised is $210. I am hopeful that the word will get out and that some generous souls will find it in the heart to make a donation or at least help spread the word.

I am also looking to put together a swim clinic with the proceeds going to the fundraising effort.

6/13 workouts

Rode 52 miles in the AM and swam 6000 meters at lunch. The swim consisted of a 4000 meter straight swim followed by a 2000 straight.

Monday, July 12, 2010

7/12 Workout

I swam 2600 meters at lunch today. Today was basically a rest day from the long run yesterday. The left foot was a little sore this morning... I am hoping that it gets better before my next run on Wednesday.

Sunday, July 11, 2010

7/5-7/11 Week Summary

Swim: 10,608 yards
Cycling: 179 miles
Run: 60.5 miles
Core Workouts: 2

All and all a pretty light week until today.... The week was topped off with a 40 mile run today. 40 miles is now my longest single run and 60.5 miles is now the most miles I have ever run in a week.

7/11 Workout

I ended up taking yesterday off so I could get some work done around the house. I woke up at 2:50 AM and was out the door by 4:00 AM for my long run. I ran 40 miles and actually felt pretty good. I changed things up a bit and walked a little after each mile to mimic walking at each turn around at the race. The 40 miles included the short walk breaks... Total time (walk and run) was 5:51. The best part is that I felt like I could have kept going at that pace... Now all I need to do is figure out how to do it after a 4.8 mile swim and 224 mile bike.

Friday, July 9, 2010

6/9 Workouts

I planned to ride 120 miles and run 10-20 miles today, but that was not in the cards. I rode the trainer for 45 miles and ended up blowing a tire. I decided to head out on the run instead of change the tire and continue the ride. I felt great during the early miles of the run, but ended up sweating too much and was not able to hydrate adequately. I ended up with 8.5 miles of running. The current plan is to do an easy spin tomorrow and get up early on Sunday to beat the heat and get in a long run. Going long in Florida during the summer months is not easy...

Thursday, July 8, 2010


We finally worked out all the logistics for the MS fundraiser site (http://recipients.microgiving.com/profile/chuck). If you decide to check it out I suggest clicking on the "About Me" tab. The MicroGiving.com fundraiser template is limiting so it is not quite what I was picturing, but they were the only fundraiser site that did not have overhead/administration fees. That means 100% of the donations go directly to fund the CCSVI MS research (http://csvi-ms.net/en/content/ccsvi-huge-breakthrough-ms). I ask that you help spread the word about my fundraising efforts. Thanks.

6/8 PM Workout

6.75 mile run. My knee is finally feeling better (knock on wood). I was able to run the whole 6.75 miles without needing to stop and stretch...

6/8 - AM and Lunch workouts

I rode 52 miles to work today and swam 3200 meters at lunch. Tentatively planning to run when I get home from work. It really depends on how I am feeling and how hot it is... I really do not want to run on the treadmill again.

6/7 - PM Run

I ran 5.25 miles this evening (treadmill run). It was nice not to have to deal with the heat. :)

Wednesday, July 7, 2010

6/7 - Lunch Swim

3000 meter straight swim. Nothing special, just trying to figure out how to entertain myself during a long continuous swim.

6/7 - AM Ride

I had a hard time falling asleep last night so I planned on skipping the ride this morning, but ended up waking up at 4:00 AM without the alarm so I decided I would ride into work. The ride ended up being 51 miles and actually felt pretty good. I am sure the lack of sleep will catch up with me...

7/6 - PM Bike

I rode 31 miles in the trainer after work... WU + 4x15min as (10 min @ 225 watts, 5 min @ 250 watts) + CD

Tuesday, July 6, 2010

7/6 - Lunch Swim

3500 meters. 1500 WU followed by 4x(3x100 @ 1:30, 200 @ 3:45 as active recovery). Ted was there today so I had a swimming partner.

I wanted to congratulate Jeff Bowman, my coaching partner, for winning the 2010 Freedom Springs Triathlon yesterday.

7/6 Update

On July 4th I participated in a football game and strained my left hip flexor. Yesterday it hurt pretty bad as it would get stiff if I stopped moving. Today it seems to be better. This week is planned as a recovery week so all I did yesterday was my core routine. Today I am planning on swimming during lunch and getting in a light ride after work. I can tell that my body was ready for rest as I slept 8 hours the past couple of nights which is rare for me.

Monday, July 5, 2010

6/28 - 7/4 Week Summary

Swim: 15,776 yards
Cycling: 296.40 miles
Run: 36.80 miles
Core Workouts: 2

All together a very solid week. The two key workouts for the week were the 6000 meter swim workout on Friday and the 154.4 mile ride on Saturday. If all goes well I will try the 6000 meter swim, a 175 mile ride, and 40 mile run the weekend of July 23-25.

Sunday, July 4, 2010

7/4 - Long run - Kind of

I finally ran out of gas. I knew it was bound to happen and today was that day. I started the run feeling pretty good. 7 miles into the run I had thoughts of maybe making 40 miles today. I thought how awesome it would be to hit all my goal distances in the same weekend (6000 meter swim, 150-175 miles bike, and 40 mile run)... Well, I ran into some friends for miles 7-12 and ended up running harder than I intended. That stretch took more out of me than I thought as once I reached mile 18 things got rough. I was OK mentally, but the energy was low. Looking back on the run I KNOW I was dehydrated. I did weigh myself before starting the run and was 5 lbs light before even starting. I lost another 5 lbs during the run.

On the upside, I did make 20 miles and my knee felt better today than in the past. I might just need to suck it up and try to do a run/walk on the treadmill to get to the magic 40 mile mark. The Florida weather just is not conducive to that distance right now.

Saturday, July 3, 2010

7/3 Long Ride

154.4 miles... I do not know where to begin. I woke at 3:00 AM (not on purpose, just happened). Rode 41.29 miles @ 19.4 avg and met up with Grady and Jamey for 113.1 miles of hills @ 21.2 avg. Over the course of the ride I had so many ups and downs. There were times when my feet hurt, knees hurt, tush hurt, shoulders hurt, neck hurt...

I could go 20 miles feeling awful and then hit a patch where I felt like I was floating effortlessly. Miles 125-148 felt best and just happened to be the portion of the ride with the most hills. Miles 148-154.4 were the worst. I am definitely not planning on riding that pace during the race as there is NO way I can hold 21.2 for 224 miles.

Friday, July 2, 2010

7/2 Long Swim

I made my goal of 6000 meters... Here is what I did:
3x600 @ 9:15
3x500 @ 7:45
3x400 @ 6:15
3x300 @ 4:45
3x200 @ 3:00
Total workout time 1 hr 35 minutes.

That is my longest swim since college and caps off the most swim yards I have done in a week since college as well (15766 yards).

Thursday, July 1, 2010

7/1 Brick workout

I did a brick after work today (48 mile bike/8.4 mile run). The bike was in the trainer (warm-up, 2x25min @ 250 watts with 5 min after each, 55min @ 230 watts, CD). The run was in the rain (2x4.15 mile run with .05 mile walk after each). All and all a good workout. I am looking forward to the challenge of long workouts during the next 3 days (tomorrow = long swim, Sat = long bike, Sun = long run).