Run

• 1h 00m
• 10.00 kms
• 06m /KM

[Tempo] 20minE + 20min@T(5:00/K) + 10minE 10:02(2K) 10:03(2K)

Swim

• 1h 10m
• 3000.00 meters
• 02m 19s /100 meters

[Interval] WU 500m, Drills 400m, Main 1800m(18x100@1:55/15s rest), CD 300m
01:52 01:55 01:54 01:54 01:55 01:54 01:54 01:54 01:54 01:54
01:55 01:53 01:56 01:55 01:55 01:56 01:57 01:55

• Health data: Sleep: 4 Stress: 1 Soreness: 1 Fatigue: 1 RHR: 52 Hours slept: 7 Overall Workout: 4

Bike

• 1h 50m
• 22.00 kms
• 12.00 KM/hr

[Hill repeats] Fuxing 3Rdx2, very hot, failed (originally nedd 5 laps)
22:13 24:00

Strength

• 15m

Swim cord exercise

• Health data: Sleep: 5 Stress: 1 Soreness: 1 Fatigue: 1 RHR: 50 Hours slept: 10 Overall Workout: 3

Sport

• Stretching
• 30m

• Health data: Sleep: 2 Stress: 1 Soreness: 1 Fatigue: 3 RHR: 55 Hours slept: 3

Swim

• 1h 10m
• 3000.00 meters
• 02m 19s /100 meters

[Interval] WU 500m, Drills 500m, Main 1800m(18x100@1:55/15s rest), CD 200m
01:52 01:53 01:54 01:54 01:54 01:53 01:54 01:54 01:54 01:54
01:57 01:57 01:54 01:54 01:56 01:56

• Health data: Sleep: 5 Stress: 1 Soreness: 1 Fatigue: 1 RHR: 50 Hours slept: 10 Overall Workout: 3

Swim

• 30m
• 200.00 meters
• 15m /100 meters

阿柳游泳

Sport

• Stretching
• 1h 00m

• Health data: Sleep: 5 Stress: 1 Soreness: 1 Fatigue: 1 RHR: 50 Hours slept: 10 Overall Workout: 1

Bike

• 4h 56m
• 103.00 kms
• 22.07 KM/hr

[LSD/Hill] North coast + YK Rd
YK Rd 1:08:51

• Health data: Sleep: 5 Stress: 1 Soreness: 1 Fatigue: 1 RHR: 50 Hours slept: 10 Overall Workout: 4