Bike

• 30m
• 7.00 miles
• 14.00 Mi/hr

Spinning Class

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 1h 14m 48s
• 8.00 miles
• 09m 21s /Mi

Long Slow Distance
Mile 1: 9:27.4 132
Mile 2: 9:18.6 137
Mile 3: 9:16.9 140
Mile 4: 9:17.1 142
Mile 5: 9:14.9 143
Mile 6: 9:24.1 143
Mile 7: 9:28.7 143
Mile 8: 9:20.5 144

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 43 Hours slept: 8 Overall Workout: 3

Run

• 46m
• 5.00 miles
• 09m 12s /Mi

LSD - Recovery Week - Shortened to 5 miles
Mile 1: 9:45.9 127
Mile 2: 9:29.2 133
Mile 3: 9:06.9 138
Mile 4: 8:57.1 144
Mile 5: 8:41.5 149

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 44 Hours slept: 8 Overall Workout: 3

Run

• 20m
• 2.00 miles
• 10m /Mi

Recovery Run: Good day for this as I have a couple of sore spots and they feel much better now.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Bike

• 30m
• 6.00 miles
• 12.00 Mi/hr

Nice easy slow recovery ride.

Run

• 54m 28s
• 6.00 miles
• 09m 04s /Mi

MAF Test.
Mile 1: 8:54.5 142
Mile 2: 8:53.5 143
Mile 3: 9:04.0 142
Mile 4: 9:08.2 144
Mile 5: 9:11.9 145
Mile 6: 9:16.5 145

1:12 per mile faster than the last time I ran the test.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 32m 06s
• 3.77 miles
• 08m 31s /Mi

.29 mile Fartlek's
Set 1: 02:43.8 136
Set 2: 02:06.1 152 159
Set 3: 02:50.9 142
Set 4: 02:03.7 153 161
Set 5: 02:46.0 145
Set 6: 02:04.5 154 161
Set 7: 02:52.3 143
Set 8: 02:00.9 154 162
Set 9: 02:54.4 143
Set 10: 02:02.9 154 165
Set 11: 02:48.5 147
Set 12: 02:01.8 156 166
Set 13: 02:51.2 144
C/D 02:59.9 109 97

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3