Bike

• 2h 00m
• 31.68 miles
• 15.84 Mi/hr

Easy ride to High Cliff with Dan and Sonny. Lite wind but a little colder. Didn't go to fast because it was their first ride of the season. Bike felt great and felt like I was pedaling with little effort.

Swim

• 30m
• 1400.00 yards
• 02m 08s /100 yards

Same as Friday. This time I swam at the YMCA in Appleton (25m pool). WU: 200m
Main: 4x25m (EZ/Hard), 4x100 (1. 75m EZ, 25m Hard 2. 50m EZ, 50m Hard, 3. 50m EZ, 50m Hard 4. 25m EZ, 75m Hard), 100m easy swim, 3x100m focus on pull. CD 200m

Swim

• 30m
• 1400.00 yards
• 02m 08s /100 yards

WU: 300m
Main: 5x20m (EZ/Hard), 4x100m (1.80m EZ, 20m Hard 2.60m EZ, 40m Hard 3.40m EZ, 60m Hard 4. 20m EZ, 80m Hard), 100m Easy Swim, 3x100m pull
CD: 200m

Run

• 1h 30m
• 11.62 miles
• 07m 45s /Mi

Great run in Appleton. Ran basically from parent's house to Dan's house off of Wisconsin. The first 45 mins were perfect. No pain, little effort especially considering how my legs felt before the run. Around mile 6 it started raining hard and I began running into the wind. Good finish.

Swim

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

Fast swim. Began with a 520m warmup alternating between bilateral breathing and breathing to one side. Main set was 520m with the paddles. Shoulders became sore while doing these. Finished with 460m with the pull buoy. Arms felt very fresh and maintained a nice fast pace.

Bike

• 45m
• 13.40 miles
• 17.87 Mi/hr

Shorter ride than I wanted but the wind was strong and it was cold. Surprisingly I noticed I kept a good speed into the wind. Pushed hard on hills and into the wind. Legs a little sore from this morning's strength training.

Strength

• 45m

Bike

• 1h 00m
• 17.00 miles
• 17.00 Mi/hr

Low gear high cadence. Stayed around 100 RPMs. Degreased and lubed my chain before riding. Shifting was a little better. Overall good ride on the trainer but wish I was outside.

Swim

• 30m
• 1200.00 yards
• 02m 30s /100 yards

Drill Day:
WU: 320m, 2x40m Golf (73, 71)
Main: 8x40m with 20" RI - #1-#3: Right Side Kick, #4-#6: Left Side Kick, #7,#8: Six Kick Swithch 2x40m Golf (69, 70)
CD: 400m

Strength

• 45m

Run

• 30m
• 4.10 miles
• 07m 19s /Mi

Plan said to do a 10' WU followed by a 30' run at LT. Instead of 30' I did 10' at LT. Legs are still not recovered from Saturday's race. During the 10' LT I stayed at a pace between 6:18 to 6:40. Finished with a 10' cooldown at 7:30 paces.

Bike

• 45m
• 12.00 miles
• 16.00 Mi/hr

Easy ride on the trainer. Weather is going to be bad the next week or so. Legs a little tight from weekend race.