Swim

• 53m 31s
• 1828.80 meters
• 02m 55s /100 meters

1x300 drill warmup
2x400 (6:05, 6:10)
2x300 (4:35, 4:40
1x300 drill cool-down
not bad with-in ranges.

Bike

• 54m 57s
• 17.25 miles
• 18.84 Mi/hr

not my best ride but did get in a 10 mile TT in time 28:54 @ 20.8 mph. despite the wind and hills I did better than I thought. Last year this time I was struggling to hit 42:00 13 miles and did it in 37:00 last year so I'll take this as a hope I will hit 22mph for 13. we will see.

Run

• 30m 15s
• 3.77 miles
• 08m 01s /Mi

easy run outside today. felt good and relaxed. I actually enjoyed the run today. I think I even smiled the whole time. felt really good on the road and was comfortable and was able to focus on my stride. I just need to stay focused.

Bike

• 1h 00m
• 15.66 miles
• 15.66 Mi/hr

easy ride inside on the trainer. I did use a lot of resisitance though. I didnt want it to be to easy.

Run

• 50m
• 7.20 miles
• 06m 56s /Mi

I feel like the beast I need to be. It is go time in 12 days. All I can think is I am reeady, I am focused, and I cannot be stopped!!

Strength

• 20m

did my pull ups on the assisted pull-up machine and dips as well. I am going to defeat the pull-ups. will be looking to make changes in my strenght training.

• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 RHR: 52 Sick: 1 Hours slept: 8 Overall Workout: 5

Swim

• 35m 48s
• 1737.36 meters
• 02m 03s /100 meters

not bad just swam today.
1x50 warm up breathestroke
1x1800 swim 32:22
1x50 cool down breathestroke

Bike

• 1h 06m 09s
• 21.67 miles
• 19.66 Mi/hr

Good ride today. gotta love the weather and I rode at a good pace.