Bike

• 50m
• 17.50 miles
• 21.00 Mi/hr

Short train ride to get legs moving. First 20 minutes averaged 21 mph, next 20 minutes averaged 20.4 and last averaged 19.1 mph.
AHR=82%
TE=3.2
kcal=950

Sport

• Stretching
• 15m

Swim

• 45m
• 2624.67 yards
• 01m 43s /100 yards

WU
3X300 (5:24; 5:40; 5:36) w/ 1:00 rest
MS:
3X100 descending (1:41, 1:40, 1:38)
4x50 IM on 1:10
200 free (3:36)
4X50 IM on 1:10
200 free (3:26)
4X100 kick/swim

Pool changed to long course. Will take some getting used to the distance. I definitely felt like I was struggling in the warm-up and not sure if it was due to the switch or arms/shoulders were tired from yesterday's weights. Done with weights for the week.

Sport

• Yoga
• 30m

Yoga & stretching before swim.

Run

• 21m
• 2.50 miles
• -----

Not sure how far I ran on the treadmill but run felt pretty good overrall.

Strength

• 55m

General upper body weights and core training and a little stretching

Bike

• 2h 00m
• 37.00 miles
• 18.50 Mi/hr

Trainer Ride. Dreadfully boring. Didn't try to push it too hard and just keep HR under control.
TE=2.3
kcal=1563
AHR=75%
MHR=86%

Swim

• 1h 10m
• 4050.00 yards
• 01m 43s /100 yards

1650 straight (27:31; 1:40/100)
MS:
4X75 on 1:15
8X150 on 2:30 (odds: free; evens: stroke/free in IM order)
11X50 kick on :50
50 easy
4X75 on 1:15 w/ paddles

The rest periods between sets during the main workout was maybe :05-:08 for the 150s, nothing on the kick and probably :05 on the pull set.

Bike

• 52m
• 12.00 miles
• 13.85 Mi/hr

Spin Class. Straight uphill. Standing bumps or sitting jumps and sprints every other 4 minute set.
TE=3.7
kcal=1220
AHR=79%

Strength

• 1h 15m

Sport

• Stretching
• 15m

Some stretching during Beck's swim lesson.

Swim

• 1h 10m
• 4100.00 yards
• 01m 42s /100 yards

1700 straight (27:48; 1:38/100)
:20 rest
50 fast (:39)
1:00 rest
3X100 declining w/:10 rest (1:26, 1:25, 1:24)
MS:
4 sets (200 free; 4X50 IM order.... :15 rest after 200 & :05 to :10 rest after 50s; 200s finished in 2:58, 3:04, 3:11, 2:58;
400 kick
50 easy

Best swim of the season in terms of how I felt afterwards. Didn't push too hard on the 1700, just wanted to keep swimming and not stop. After the kick set, I felt good and wish I could have stayed in the water...the next set was 6X100 on 1:25-1:45. Not sure if waking up an hour before the swim and getting in 30 minutes of yoga helped.

Sport

• Yoga
• 30m