Swim

• 43m 19s
• 2100.00 yards
• 02m 03s /100 yards

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

Run

• 2h 19m 54s
• 15.00 miles
• 09m 19s /Mi

Gotta get 8+ on the weekends when my volume is this high...I was really beat today. Still had a good pace. Missed yesterday's nap due to getting to the pool late. Excuses, excuses...I HAVE GOT TO GET MY SLEEP, period!!! Was about :06 a mile slower(1:31)than my last 15 miler... No sweat, Still a good run. I've shaved about 10+minutes off my 15 miler since June....

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5 Overall Workout: 3

Bike

• 5h 11m 06s
• 90.46 miles
• 17.45 Mi/hr

Was breezy when I left. Once I started my 2nd run on 387, it was getting windy. Fought the wind all the way back up 387 and all the way home as it was coming out of the west...no biggie, builds character! lol!!!Good mental toughness day, for dang sure! Seems these long rides are getting a little less tough on me. I was really doing a better job of keeping my hr in the 136/139 range..and not over 149 when I'm climbing. This has definately been the strongest week of training I've had since I got back to 3x aa week tri training, with undoubtably PLENTY of room for improvement, so this has been a very motivating week. Def got closer to getting back to my proper sleep habits, but I can do better. Really feel my training nutrition and daily nutrition is as close to dialed in as I can get it! This is my furthest ride to date. This is my 9th ride of 70+, 5 of those are 80+ and this is my 1st 90. All these have been since mid-June.

Swim

• 23m 37s
• 1250.00 yards
• 01m 53s /100 yards

R=22 137-115

Strength

• 20m

Core work

• Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Run

• 52m 28s
• 6.00 miles
• 08m 45s /Mi

R=31 148-117

Bike

• 56m 16s
• 17.72 miles
• 18.89 Mi/hr

Very breezy!!! Not bad...Really focused on keeping hr up!

Strength

• 15m

Core work

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Swim

• 59m 21s
• 2800.00 yards
• 02m 07s /100 yards

R=26 128-102

• Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3

Run

• 33m 19s
• 4.00 miles
• 08m 19s /Mi

R=37 158-121 Muggy and hot! Good run! This was an interval run. 1 mile wu then 1/2 mile ramps for remainder.

Bike

• 1h 08m 33s
• 21.77 miles
• 19.05 Mi/hr

Good, hard ride! Even though I didn't sleep well, still got it done. Best I've felt in awhile on a midweek ride!

Strength

• 15m

Core work

• Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 6 Overall Workout: 4