Swim

• 50m 25s
• 3200.00 yards
• 01m 34s /100 yards

WU: 200FS (2:56), 100K (2:35) and 300PB (4:37). MS: 100M+ (1:21), 200M+ (3:00), 300M (4:39), 400M (6:09), 400M (6:12), 300M (4:40), 200M+ (3:02), 100+ (1:27), 50K (1:09), 5X100M (1:29, 1:29, 1:29, 1:29 and 1:30) and 50K (1:12).

• Calories out: 3337 From lifestyle:2760, From activities:577
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7.5 Overall Workout: 5

Bike #1

• 30m
• 8.86 miles
• 17.72 Mi/hr

Cadence workout (high turnover). Legs kinda locked up for first five minutes. RPE 5.
http://connect.garmin.com/activity/80108039

Bike #2

• 31m
• 11.99 miles
• 23.21 Mi/hr

Muscular tension workout, 5 repeats with one minute rests. RPE 8.5
http://connect.garmin.com/activity/80107908

• Calories out: 3731 From lifestyle:2752, From activities:979
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 1 Hours slept: 7 Overall Workout: 4

Swim

• 48m 16s
• 3100.00 yards
• 01m 33s /100 yards

WU: 200FS (2:57), 100K (2:30) and 300PB (4:41). MS: 200M (2:56), 300M (4:26), 400M (5:59), 300M (4:37), 200M (2:58), 50K (1:14), 500M (7:40), 5X100 (1:25, 1:26, 1:27, 1:28 and 1:26) and 50K (1:07). Getting my swim mojo back, I also drafted off Jami’s feet which made it easier with her being such a strong kicker.

Run

• 59m 58s
• 7.44 miles
• 08m 03s /Mi

Ran on the treadmill right after the swim. Picked up the pace gradually and had a great workout.
RPE 8.
http://connect.garmin.com/activity/79983156

• Calories out: 4137 From lifestyle:2723, From activities:1415
• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

Bike #1

• 1h 31m 31s
• 30.00 miles
• 19.66 Mi/hr

Easy first loop in Celina, smooth road, broad shoulder, no exposure. Felt like cyclist heaven.
RPE 5.5.
http://connect.garmin.com/activity/79584800

Bike #2

• 1h 25m 21s
• 30.00 miles
• 21.09 Mi/hr

No draft, just me, my bike and the road. Very relaxing. Concentrated on keeping it even. This will be my IM pace, maybe a tad slower.
RPE 7.
http://connect.garmin.com/activity/79584786

Bike #3

• 1h 20m 52s
• 29.99 miles
• 22.25 Mi/hr

30 mile time trial, first half into the wind, flying low back south. Felt strong and responsive and never drafted for a second. RPE 9.
http://connect.garmin.com/activity/79584777

Run

• 15m 12s
• 1.87 miles
• 08m 07s /Mi

Short brick after riding in Celina. Felt great. RPE 7.
http://connect.garmin.com/activity/79584765

• Calories out: 6911 From lifestyle:2590, From activities:4321
• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 7 Overall Workout: 5

• Calories out: 2805 From lifestyle:2805, From activities:0
• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 7

Run

• 50m 38s
• 6.00 miles
• 08m 26s /Mi

Ran descending splits (but easy) on Legacy Parks. Tried to keep my knees high to engage my hip flexors a bit more. RPE 7.5.
http://connect.garmin.com/activity/79185193

Swim

• 25m 10s
• 1650.00 yards
• 01m 31s /100 yards

Pulled out from the swim halfway through. I felt exhausted and somewhat lightheaded. I'll get some rest to try and have a better swim on Sunday.
WU: 200FS (2:59), 100K (2:26) and 200PB (3:09). MS: 8X100 @15" RI (1:23, 1:23, 1:24, 1:25, 1:25, 1:26, 42" and 1:24), 2X200 Build (2:58 and 3:05).

• Calories out: 3772 From lifestyle:2755, From activities:1017
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7

Run

• 40m
• 5.08 miles
• 07m 52s /Mi

http://connect.garmin.com/activity/79001333

Bike #1

• 17m 58s
• 5.61 miles
• 18.73 Mi/hr

Warm up before West side intervals.
http://connect.garmin.com/activity/79073493

Bike #2

• 05m 36s
• 2.50 miles
• 26.79 Mi/hr

Run #1 out of 4. Never drafted.
RPE 9.5
http://connect.garmin.com/activity/79073490

Bike #3

• 08m 21s
• 2.48 miles
• 17.82 Mi/hr

Recovery #1 out of 4.
http://connect.garmin.com/activity/79073488

Bike #4

• 05m 31s
• 2.45 miles
• 26.57 Mi/hr

Run #2 of 4. RPE 9.5, got caught behind a vehicle for a while in mile one, Never drafted.
http://connect.garmin.com/activity/79073483

Bike #5

• 10m 24s
• 2.85 miles
• 16.44 Mi/hr

Recovery #2 of 4.
http://connect.garmin.com/activity/79073478

Bike #6

• 05m 28s
• 2.46 miles
• 27.00 Mi/hr

Run #3 of 4. RPE 9.5
http://connect.garmin.com/activity/79073473

Bike #7

• 10m 18s
• 2.87 miles
• 16.72 Mi/hr

Recovery #3 of 4.
http://connect.garmin.com/activity/79073465

Bike #8

• 05m 31s
• 2.49 miles
• 27.08 Mi/hr

Run #4 of 4. RPE 10. Never drafted. http://connect.garmin.com/activity/79073461

Bike #9

• 09m 34s
• 2.82 miles
• 17.66 Mi/hr

Last recovery.
http://connect.garmin.com/activity/79073459

• Calories out: 4551 From lifestyle:2733, From activities:1818
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 6.5 Overall Workout: 3