Bike

• 4h 29m 48s
• 80.10 miles
• 17.81 Mi/hr

It felt really good to finish a workout and feel you could have gone much harder, but you didn't. RPE 6. Just what I needed.
http://connect.garmin.com/activity/69071674

Run

• 08m 02s
• 1.04 miles
• 07m 43s /Mi

Extremely short brick, had to leave. RPE 7.
http://connect.garmin.com/activity/69071662

• Calories out: 6454 From lifestyle:2597, From activities:3857
• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 6 Overall Workout: 5

• Calories out: 2777 From lifestyle:2777, From activities:0
• Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 6

Run

• 40m
• 5.40 miles
• 07m 24s /Mi

http://connect.garmin.com/activity/68739809

Swim

• 58m 01s
• 3600.00 yards
• 01m 36s /100 yards

PRE-WU: 100@85% (1:28), 100B (1:29) and 200B@75% (3:14). WU: 200@85% (3:07), 100K (2:20) and 250B (3:47). MS: 400 ea. 100 ALT E/M/E/M (6:12), 300E (4:49), 200M (3:02), 100S (1:26), 50TT (38”), 50K (1:15), 400 ea. 100 ALT E/M/E/M (6:18), 300E (4:53), 200M (3:05), 100S (1:29), 50TT (41”), 50K (1:17), 2X200 BUILD (3:09 and 3:06) and 50K (1:16).
Felt great! No effort to swim, I really feel I’m displacing a lot of water during the catch and pull phases. Swim lessons are paying off, I can’t believe that only 6 times with Chris have helped out so much. Also, I notice a change while finishing my stroke, and there’s still a lot of room for improvements!

• Calories out: 4018 From lifestyle:2716, From activities:1302
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

Run

• 32m 21s
• 4.00 miles
• 08m 05s /Mi

Easy short run, got some redemption for yesterday's bad run.
RPE 6
http://connect.garmin.com/activity/68604658

Bike

• 1h 00m 34s
• 20.09 miles
• 19.90 Mi/hr

Thirty minute warm up, twenty minutes at a hard pace and ten minutes of warm down. The 20' were supposed to be VO2Max but my legs were tired to push such a pace right now. Good news is that my HR was correspondent to the effort. I'm pretty sure that I'll be in good shape for the weekend, this time not planning on blowing up my bike by going too fast.
RPE 8
http://connect.garmin.com/activity/68646948

• Calories out: 3866 From lifestyle:2715, From activities:1151
• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7

Run

• 40m
• 4.88 miles
• 08m 11s /Mi

Horrible run at lunchtime, did only two out of four or five intended repeats. Felt heavy and tired. RPE 9
Back to the drawing board.
http://connect.garmin.com/activity/68446966

Swim

• 53m 30s
• 3500.00 yards
• 01m 31s /100 yards

I forgot my chronometer so the overall time is just an estimate. It was a very therapeutic swim, helped my recover from my disastrous weekend. PRE-WU: 100B, 50K, 50@85% and 100B. WU: 200M, 100K and 200B. MS: 5X100 every 1:45, 2X250, 3X200 (every 50 faster), 50K, 5X100 every 1:45 and 50K warm down.

• Calories out: 3956 From lifestyle:2758, From activities:1198
• Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 4 Sick: 1 Hours slept: 7 Overall Workout: 4

Swim

• 15m 19s
• 1000.00 yards
• 01m 31s /100 yards

Chris had some good pointers and good feedback about my stroke.

• Calories out: 2967 From lifestyle:2791, From activities:176
• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 1 Hours slept: 8 Overall Workout: 4

Run

• 2h 00m 01s
• 14.51 miles
• 08m 16s /Mi

Bad long run to crown a bad week. Didnt't feel good from the beginning and just to make matters worse, the water was shut off to all the fountains except for the one right before mile 13, when I was completely dehydrated. It also seems that I picked up someone else's HR during the first mile because it spiked to 180BPM, which was way off. After a while it settled back to normal.
http://connect.garmin.com/activity/68127974
RPE 8

• Calories out: 4367 From lifestyle:2671, From activities:1695
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 4 Sick: 1 Hours slept: 8 Overall Workout: 2