Run

• 40m 30s
• 4.88 miles
• 08m 18s /Mi

Swim

• 25m
• 1200.00 yards
• -----

500
100 kick
10x25 drill/swim on :40
3X100 descend (1:22,1:18,1:12)
50 easy

Swim

• 45m
• 2200.00 yards
• -----

Swim Class:
WU:
300 free
200 kick
MS:
10X50 drill/swim
4X50 drill swim
50 easy
800 TT (splits: 5:45; 5:51...1:26/100yd)
100 easy

CD:
3X50 swim/drill

Sport

• Stretching
• 20m

Swim

• 1h 18m
• 4600.00 yards
• 01m 42s /100 yards

2250 straight (35:09; 1:33/100yd)
100 easy

Masters:
WU:
4X75 on 1:15 (drill 25/build 50)
MS:
4 times through
200 on 3:15 (2:48,2:59, 2:54,3:00)
3X50 descend
Kick set:
5X100 on 1:40 (all 1:25-30)
CD:
50 easy

Run

• 30m
• 4.00 miles
• 07m 30s /Mi

Treadmill run. I almost bailed on the run completely b/c I'm tired from this morning's workout. Plus, I knew it was hot outside.....88 degrees. So I settled for a treadmill run and some time on a stationary bike.

Sport #1

• Stationary Biking
• 10m

Pre-swim stretching.

Sport #2

• Stretching
• 25m

Pre-swim stretching.

Bike

• 1h 30m
• 27.00 miles
• 18.00 Mi/hr

Trainer Ride

Sport

• Stretching
• 20m

Evening stretch watching TV.

Run

• 52m 39s
• 6.00 miles
• 08m 46s /Mi

No stretching and it took me a while to feel good. Didn't have much juice in me at 4:00am so took it easy the whole way.
TE=3.3
AHR=76%
kcal=812

Strength

• 56m

Post-run weights. Decent workout, good effort, gym was empty.

Bike

• 2h 39m 22s
• 55.10 miles
• 20.74 Mi/hr

Good ride. Reached turnaround at 1:20:55, which was 28.6 miles (21.2mph pace)on my bike computer. Computer died at 1:24 so total mileage was an estimate. I know I slowed down on the way back.
Nutrition=3 bottles of EFS, 9 endurolytes spaced at 45min; half a clif bar at about mile 34; half of an EFS gel shot at mile 45.
TE=3.6
AHR=78%
kcal=2916

Run

• 31m 10s
• 4.00 miles
• 07m 48s /Mi

Run felt good but started getting some twinges of quad cramps at mile 3.5. Finished the EFS shot before starting the run and downed some water.
TE=3.5
AHR=83%
kcal=3.5

Sport

• Stretching
• 30m

Afternoon stretch.