Swim

• 1h 02m
• 3000.00 yards
• 02m 04s /100 yards

Triathlon swim class. Ugh, that's early!
Warmup: 300 swim, 200 kick, 300 pull
Main:
5 x 75, 0:10 RI
4 x 100 (50 free/50 back), 0:15 RI
3 x 125 (100 mod, 25 sprint)
2 x 150 pull
200 hard - 3:07
300 kick
Cooldown: 200 swim/back

Strength

• 20m

Bike #1

• 1h 30m
• 25.00 miles
• 16.67 Mi/hr

Ride to work around the north end with Bramski. Watched a gorgeous sunrise, climbed Juanita hill - great start for the morning!

Bike #2

• 46m
• 12.00 miles
• 15.65 Mi/hr

Ride from work home over i-90, also warmup for my interval workout

Bike #3

• 45m
• 12.00 miles
• 16.00 Mi/hr

Interval workout on the trainer
10 min warmup including 4 x 30 seconds single legged drills each leg
4 x 6 min hard with 3 min rest in between
Targeted 190-200 watt for the intervals.
# - AP - AHR
1 - 194 - 167
2 - 194 - 170
3 - 191 - 172
4 - 190 - 171

Looks like I started out just a bit too hard and output a bit less power towards the end, but pretty happy given the hard ride in the morning too. Surely felt like puking at the end! Success

Swim

• 1h 05m
• 3000.00 yards
• 02m 10s /100 yards

Triathlon swimming class
Warmup: 100 swim, 100 kick, 100 pull
Main set:
4 x 250 race pace
the first 3 were about 3:45 (1:30 pace) - good
got a bit tired for the last one though
4 x 150 pull
100 kick
12 x 25 fast
100 swim
100 kick
100 pull
Cooldown: 300 swim

Run

• 50m
• 6.00 miles
• 08m 19s /Mi

Track workout with club north west!
1 mile warmup
5 x 1200 / 1:30 rest @ 4:40, 4:40, 4:40, 4:38, 4:48
1 mile cooldown
Good to be back at the track!

Bike

• 1h 36m
• 24.00 miles
• 15.00 Mi/hr

Ride to work and from work...

Swim

• 55m
• 2400.00 yards
• 02m 17s /100 yards

Triathlon swimming
Warmup: 100 swim, 100 kick, 100 drill, 50 pull
Main set:
25 ez, 25 hard
50 ez, 50 hard
75 ez, 75 hard
100 ez, 100 hard
125 ez, 125 hard
100 ez, 100 hard
75 ez, 75 hard
50 ez, 50 hard
25 ez, 25 hard

200 skate kick drill

5 x [25 sprit/cruise, 25 cruise/sprit, 25 alt stroke]

200 pull

Run

• 20m
• 2.50 miles
• 08m /Mi

Ran errands literally. Ran to REI to pick up some tubes, then to the grocery store to pick up dinner

Strength

• 20m

Bike #1

• 20m
• 5.00 miles
• 15.00 Mi/hr

Trainer warmup before the race
10 min @ 140s HR
5 x 30 sec hard (up to 175 HR)/1 min rest
3 min easy

Bike #2

• 1h 42m
• 36.00 miles
• 21.18 Mi/hr

Olympic view road race
Great course with some rollers and fun turns, no major climbs, 2 x 18 mile laps
Felt strong during the race and felt like I was executing on my strategy of staying up front in 2nd/3rd row and to the left (because of a nasty 180 degree right turn).
Got a flat with a few miles to go, got back on the bike and finished the course after changing the wheel, but didn't catch the pack :( Haven't had good luck this bike racing season - out of 3 races, one chain drop, one flat when i felt strong, and got dropped once :(
Oh well, it's still good speed work and good expericence, I'd rather take flats here than in the triathlons...

Run

• 20m
• 2.50 miles
• -----

Bricked a quick run after the race. Went easy, but legs felt really good - need to start ramping up my running again, recovery from the marathon is over

Bike

• 2h 20m
• 38.00 miles
• 16.29 Mi/hr

Ride around south lake + mercer island.