Swim

• 30m
• 1650.00 yards
• 01m 49s /100 yards

300mix, 300drill, 3x300fast w/ 30sec RI (3:59/4:02/4:01), 150ez

Run

• 43m
• 6.50 miles
• 06m 37s /Mi

1.5mile run to the pool and tempo effort after swim for remainder of distance

Run

• 41m
• 5.62 miles
• 07m 18s /Mi

1.5mile run to the pool and then rest after swim. ez pace. hammys tight.

Swim

• 23m
• 1550.00 yards
• 01m 28s /100 yards

ez swim focused on technique

Bike

• 2h 05m
• 44.00 miles
• 21.12 Mi/hr

5x8mile veloway loops - N/S each loop

Run

• 37m 30s
• 5.44 miles
• 06m 53s /Mi

t-run - hit a rough patch around mile 3 due to heat

Swim

• 46m
• 2405.95 yards
• 01m 54s /100 yards

long course 50m: 100ez, 200drill, 100kick, 300pull breath 5th stroke, 200paddles, 100kick, 200drill, 8x100 no 2min hold 1:30, 200ez w/ fins

Bike

• 58m
• 19.00 miles
• 19.66 Mi/hr

trainer: 4x5min big ring w/ 5min RI

Run

• 26m
• 3.75 miles
• 06m 55s /Mi

t-run after trainer ride

Bike

• 25m
• 8.00 miles
• 19.20 Mi/hr

spin bike: 10min warm, 14x30sec hard 30sec RI

Run

• 13m
• 2.00 miles
• 06m 30s /Mi

steady effort on treadmill after bike

Run

• 42m
• 5.70 miles
• 07m 22s /Mi

ez lunch run - hot!!!!