Bike #1

• 07m 10s
• 3.41 miles
• 28.55 Mi/hr

after ride TT for D&D certificate. my bike computer must not be calibrated right, it showed avg of 26.7

Bike #2

• 2h 36m 43s
• 48.20 miles
• 18.45 Mi/hr

did a 2 hour ride with my Tri group, at the end of the ride we did a 3.3 mile TT for a $20 D&D gift card. I won the TT with a time of 7:10, i averaged 27.7 mph on a rolling course.

Run

• 26m 55s
• 3.18 miles
• 08m 27s /Mi

did a transition run after the ride, legs felt good, left quad was a bit dodgy, but nothing i was worried about. 10 mile run tomorrow morning.

Run

• 37m 13s
• 4.00 miles
• 09m 18s /Mi

cannot remember the last time i ran when it was daylight out. I will fix that tomorrow

Swim

• 30m
• 1250.00 meters
• -----

warmup

50 back balance
50 kick
50 free easy
50 kick
100 free easy

set

5x100 free on 2 min
5x50 kick between free on 2 min

100's in 1:27, 1:31, 1:30, 1:33, 1:32

cooldown
50 back balance
50 free
50 kick
50 free
50 kick

Bike

• 1h 25m 41s
• 22.85 miles
• 16.00 Mi/hr

easy after work ride with a friend who has not been on his bike in a while

Bike

• 1h 43m 55s
• 29.94 miles
• 17.29 Mi/hr

nice even tempo group ride, lotsa fog, that was interesting

Run

• 33m 25s
• 4.00 miles
• 08m 21s /Mi

i needed that.

Swim

• 30m
• 1000.00 meters
• -----

now if you are reading this, do not fall off your chair...yes i did swim, i needed to swim, i had been struggling mentally about not swimming. I did this set

warm up
50 back balance
50 kick
50 free easy peasy

i did a set alternating between kick drills and 100m freestyle

4x100 free
4x50 kickdrill

cooldown
50 back balance
100 kick
100 really easy free

the g ood part about this workout is i timed my 2nd and 4th hundreds, i am still swimming 1:30-1:35 100m, but i can only do 1 before my form starts falling apart. that will come with swim endurance. I was also taking 10-15 secs rest between sets