Run

• 41m 39s
• 5.25 miles
• 07m 55s /Mi

1 mile warm up
3.25 miles @ a brisk pace
1 mile cool down

• Calories out: 3177 From lifestyle:2548, From activities:629
• Health data: Hours slept: 6

Swim

• 18m 24s
• 1000.00 yards
• 01m 50s /100 yards

250 warmup and cool down,
1000 TT @ anticipated race pace.

• Calories out: 2749 From lifestyle:2564, From activities:185
• Health data: Hours slept: 6

Bike

• 1h 20m 39s
• 27.70 miles
• 20.60 Mi/hr

Went out and did some hills and flats.

Hoow nice of the RD to change the bike course for my race in two weeks.

• Calories out: 3965 From lifestyle:2522, From activities:1443
• Health data: Hours slept: 6

• Calories out: 2576 From lifestyle:2576, From activities:0
• Health data: Hours slept: 6

Run

• 35m
• 4.00 miles
• 08m 45s /Mi

@ 80* with 66% RH it was a steamy lunch run.

Tempo TT
1.5 mile warmup
1 mile 9-11 bpm lower than Zone 5a
1.5 mile cool down

Happy with the results 30 seconds faster than my TempO TT last month when it was only 55*.

• Calories out: 3011 From lifestyle:2560, From activities:451
• Health data: Hours slept: 6

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

Wu
200
200k
200p
200 drills
Ms
500 easy form focused
Cd
200

• Calories out: 2832 From lifestyle:2563, From activities:269
• Health data: Hours slept: 6

Run

• 29m 13s
• 3.50 miles
• 08m 21s /Mi

1.5 warm up
8 x 20 sec hill repeats @ sprint, skip down, on 8% grade by Shawnee Mission South HS on Indian Creek Trail.
1.5 mile cool down.

Bike #1

• 33m 28s
• 11.31 miles
• 20.28 Mi/hr

Pre 30 min TT warm up. One loop on KC TRI course.

Bike #2

• 30m 16s
• 10.93 miles
• 21.66 Mi/hr

30 min TT to establish training LTHR. Probably went out to hard on the warm up and running hill repeats for lunch didn't help.

LTHR = 159

• Calories out: 4085 From lifestyle:2528, From activities:1558
• Health data: Hours slept: 6