Bike

• 1h 09m 42s
• 23.30 miles
• 20.06 Mi/hr

Felt strong the entire ride. Pretty quiet at the picnic loop. Wanted to go faster but kept pace with riding partner w/ a couple of laps averaging 23-24mph, followed by letting partner catch up.

Run

• 44m 21s
• 5.00 miles
• 08m 52s /Mi

Slow and steady even pace run following the bike. Started out with a tight L achilles that loosened up after a half-mile. I think I could have stepped it up a bit but glad I took it slow. Hamstrings are a little sore from yesterday's lunges, DB deadlifts and bodyweight squats.

Strength

• 1h 00m

Upper body workout. No legs

Strength

• 1h 12m

Total body workout.

Swim

• 49m
• 2515.31 yards
• 01m 56s /100 yards

500 WU (9:04) w/ 1:00 rest
300 (5:47) w/ 30sec rest
2X 200 (3:42; 3:50) 30 sec rest
4 X100 (kick/swim/drill/swim) (on 2:30s)
3X100 declining; 200 fast
2X100 pull.

Sport

• Stretching
• 25m

Run #1

• 47m 19s
• 6.36 miles
• 07m 26s /Mi

Run #2

• 30m
• 4.00 miles
• 07m 30s /Mi

Strength

• 1h 07m

Upper body: pullups (3X10); Supersets of DB Bench (70s; 3X10) w/ Bent over rows (65; 3X12) w/ Ab sets (3 X30). Supersets of DB Squats into Military Press (25/30/35; 3X10) w/ DB curls (25/30/35; (3X12/3X10/3X8) w/ shoulder circles w/ 5lbs; Supersets of shoulders front/lateral raises (DB-15s; 3X10); Dips (3X12); Supersets of Horizontal pullups on Smith Bar 3X10 w/ pushups (3X25); Shrugs; Lower Back/Ab work. 52 minutes

Did a second workout at lunch ... lunges/squats/abs. 15 minutes

Swim

• 56m
• 2734.03 yards
• 02m 02s /100 yards

2 X 500 (9:40s) w/ 1:45 rest
4 X 100 (2:00s)
3 X 100s declining
200 (kick/swim 50s)
10 X 50s (sets of 3 declining)
100 WD (pull only)

Sport

• Stretching
• 25m

Run

• 1h 00m
• 7.50 miles
• 08m /Mi

Track Workout
2 mile WU (8:00 pace)
8 X 400 sprint (300 run/100 walk) (on 2:00 interval)
800 jog (8:00 pace)
4 X 800 sprint (600 run/200 walk/jog) (on 2:00 interval)
1 mile WD (8:00 pace)