Run

• 51m 19s
• 5.75 miles
• 08m 55s /Mi

Zone 1 Recovery Run -
Most of run was in Z1, some of the hills were low Z2.

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

Run

• 1h 33m 37s
• 10.50 miles
• 08m 55s /Mi

Long Steady Run. Zone 1 and Zone 2 for entire run, very little in Z3 as it's mostly flat.
Ran the Leigh Trail from East River Road to the Genessee Valley Trail, turned around at the 16 mile marker and went back to the start.
Block 1: 14:00 140 [1.60 mile]
Block 2: 5:54 144 [0.67 mile]
Block 3: 8:55 143 [1 mile]
Block 4: 8:59 143 [1 mile]
Block 5: 8:42 148 [1 mile Turn Around]
Block 6: 8:49 148 [1 mile]
Block 7: 8:53 148 [1 mile]
Block 8: 8:55 150 [1 mile]
Block 9: 6:05 150 [0.67 mile]
Block 10: 14:26 153 [1.6 mile]

Swim

• 19m 51s
• 1000.00 yards
• 01m 59s /100 yards

Side Stroke - Continuous Swim

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Bike

• 1h 04m 54s
• 17.90 miles
• 16.55 Mi/hr

Nice long ride. Approximate Z1/Z2 ride except for some of the rolling hills where I got into Z3.

Run

• 41m 38s
• 5.10 miles
• 08m 09s /Mi

Long Steady with several Hills thrown in for fun. Z2 on the down hill and flats, Z3 on the hills, high Z3 coming in and a short cool down at the end.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 41 Hours slept: 8 Overall Workout: 3

Swim

• 15m 25s
• 750.00 yards
• 02m 03s /100 yards

Worked on my freestyle for about 10 minutes and then did a continuous sidestroke swim for 15 minutes.

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

Bike

• 58m 06s
• 15.74 miles
• 16.25 Mi/hr

Easy ride on the Roads!!!!!

Run

• 15m 43s
• 1.95 miles
• 08m 03s /Mi

Easy Z1 run after the bike ride.

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

Run

• 59m 58s
• 7.10 miles
• 08m 26s /Mi

Z1/Z2 Steady Run

Swim

• 10m 19s
• 500.00 yards
• 02m 04s /100 yards

Did nearly 2 full lengths freestyle and then switched to sidestroke. Needed to be quick as I had other things to take care of. Wore my tight suit, made a big difference, guess I got to suck it up and wear it all the time.

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