Bike

• 1h 00m
• -----
• -----

Trainer ride

WU: 5-10' @ .55-.65 CP (z1-z2)
MS: all around 75-80%
CD: 5-10' @ .55-.65 CP (z1-z2)

Run

• 40m
• 4.41 miles
• 09m 04s /Mi

treadmill run

Swim

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

WU: 300EZ bilateral, 4x50 drill/swim
MS: 3 x 100 as 1st S, 2nd M, 3rd H - R:15
500 at HIM pace (between S and M) and practicing sightseeing lifting head to see end of the pool every two laps - R:45
CD: 200DPS

Bike

• 45m
• -----
• -----

Trainer ride

WU: 5-10' @ .55-.65 CP (z1-z2)
MS: alternate 5' @ 75% and 85% @ CP for 30 min
CD: 5-10' @ .55-.65 CP (z1-z2)

Strength

• 45m

leg press
leg extensions
leg curls
Pec dec
Lat pull down

Swim

• 35m
• -----
• -----

WU: 300E (R:15) 3x100 DPS (R:10)
MS: 4x100 as 25 1 arm drill L/ 25 swim/ 25 R/ 25 swim (R:15), 300 as 100E/100S/100M (R:15)
CD: 200E bilateral

Sport

• Rock Climbing
• 2h 00m

at Metro Rock Gym. Haven't been climbing in ages.....and the routes that used to seem hard now seem like my warm up!

Run

• 52m 30s
• 5.84 miles
• 08m 59s /Mi

what a GREAT run!

Bike #1

• 36m
• 4.25 miles
• 7.08 Mi/hr

out on the mountain bike with Michael at Great Brook Farm

Bike #2

• 2h 02m
• 33.00 miles
• 16.23 Mi/hr

out to Walden - did the extended version down rt 117 to Concord Center over to Walden and home

Run

• 40m
• 4.40 miles
• 09m 05s /Mi

treadmill

Swim

• 35m
• 1500.00 yards
• 02m 19s /100 yards

WU: 200EZ, 4x50 drill/swim,
MS: 2 x (100S, 200M)(R:15),
4x100H (R:15)
CD: 100 bouy