Bike

• 30m 06s
• 9.62 miles
• 19.18 Mi/hr

Installed race wheels and went out on a equipment check ride. Easy pedal with a few race efforts.

Run

• 15m 03s
• 1.92 miles
• 07m 50s /Mi

Easy brick with a few race efforts.

• Calories out: 3110 From lifestyle:2546, From activities:564
• Health data: Hours slept: 6

Swim

• 30m
• 1300.00 yards
• 02m 18s /100 yards

Short Master Swim with Todd
WU:
1x300
1x200K
1x200P
4x50 Drills
MS:
4x50 (LT effort) on 1:00
CD:
1x200

• Calories out: 2824 From lifestyle:2556, From activities:268
• Health data: Hours slept: 6

Run

• 29m 55s
• 4.00 miles
• 07m 28s /Mi

1 mile warm up
8x400 @ 1:30 +/- (RI to 110 BPM
1 mile cool down

Since the stupid BT/Garmin interface software never seems to work, here is my workout complements of Garmin.

http://connect.garmin.com/activity/178645787

Swim

• 29m 31s
• 1737.25 yards
• 01m 42s /100 yards

OWS at Longview Lake. Disance is a guess based on using mapmyrun satilight doing 4 laps.

• Calories out: 3337 From lifestyle:2550, From activities:786
• Health data: Hours slept: 6

Bike

• 1h 00m 01s
• 16.50 miles
• 16.50 Mi/hr

15 minute warm up.
6x3 min @ 260 watts (3 min RI)
Cool down

• Calories out: 3360 From lifestyle:2550, From activities:810
• Health data: Hours slept: 6