Bike

• 1h 20m
• 24.50 miles
• 18.75 Mi/hr

Trainer.Recovery ride.
TE: 1.8
kcal= 1026
AHR=64%

Run

• 1h 41m 45s
• 13.10 miles
• 07m 46s /Mi

Good race considering the hills. 7/50 AG. 43/352 Men. 51/821 OA.

Ran sub-8:00 for the first 9 miles then started dropping to 8:00, then low-8:00s mostly. Went out fast to make sure I went sub-8:00 overall pace and hit that mark. Think I could have taken at least 2:00 minutes off my time on a flatter course. I was gassed by the end of the run. Felt good throughout the rest of the day though a little tight.
Miles: 7:17, 7:28, 7:41, 7:34, 7:35, 7:40, 7:47, 7:45, 7:58, 8:10, 8:10, 8:25, 8:13.
TE=5.0
kcal=2540
AHR=88%

Sport

• Stretching
• 20m

pre-run stretch

Sport

• Stretching
• 30m

Stretching.

Swim

• 45m
• 2250.00 yards
• -----

Swim Class

WU:
500 free
150 kick

MS:
6X50 drill (10-10/free)
4X25 tarzan drill
100 easy
400 TT (5:36)
150 easy
400 TT (5:45)

CD:
150 easy

Sport

• Stretching
• 30m

Run

• 30m 49s
• 3.78 miles
• 08m 09s /Mi

Even pace for the most part. Just trying to get the legs loosened up and blood pumping.
Miles: 8:17,8:10,8:06.
TE=3.0
kcal=618

Swim

• 45m
• 2400.00 yards
• -----

WU:
400 free
200 kick
50 easy

MS (all fins):
300 drill/swim
200 free
3X200 descend on 3:15(2:40,2:31,2:25)
100 easy
200 fast (2:24)

WD:
400 drill(10-10)/swim

Strength

• 45m

Sport

• Stretching
• 20m

Pre-run stretching.

Swim

• 45m
• 2050.00 yards
• -----

WU:
400 free
200 kick w/fins
100 kick no fins

MS:
5x50 on 1:00 dist/stroke (13-15)
5x100 on 1:30 easy/sprint
200 easy (3:06)
200 hard (2:35)
200 easy (3:10)

Run

• 28m 42s
• 3.58 miles
• 08m 01s /Mi

Absolutely beautiful outside today. Couldn't ask for a nicer day to run...73 degrees and 27% humidity. Ran with Shawn and Eliot.

Miles: 8:31,7:54, 7:29.
1/2 mile pickups at 1.9 (7:00 pace) and again at 2.75...at 6:45 pace. Fastest pace at 6:25/mile. Needed the slow warm-up to get calves/achilles feeling better. Was conversational the entire run though max HR was 87%. By the end of the run I felt great.
TE=3.1
kcal=475
AHR=74%

Sport

• Stretching
• 20m