Swim

• 58m
• 3499.56 yards
• 01m 39s /100 yards

Swam around Square Lake in the morning. Met up with Amy, Randy, Heidi, and Dave who were out there swimming on their routine Wed swim.

Bike

• 1h 05m 20s
• -----
• -----

Did a "sweet spot" workout on the trainer.
WU:15 min spin
MS:5min @ 105% FTP (261w)
2x10 @ ~95% FTP (233w, 237w) with 5' easy sping in between each.
CD: 15min easy spin in aero

Swim

• 45m
• 2600.00 yards
• -----

Swam at Lifetime WBL. Did the full workout as planned. All paces were @ 1'29" per 100 to 1'33" per 100 for the 200 repeats and the 1 500 (was @1'30" pace)

Run

• 40m
• -----
• -----

Did the prescribed hill workout on the trainer at Lifetime.

Run

• 1h 12m 27s
• 10.30 miles
• 07m 01s /Mi

good hill repeat run with a 10 minute threshold effort at the end.

Bike

• 5h 30m
• 100.00 miles
• 18.18 Mi/hr

Power file got corrupted... So no data to back it up. But, this is my best guess at the "moving time" of the 100 miler.