Swim

• 45m 58s
• 2400.00 yards
• 01m 55s /100 yards

WU: 400 yard swim, 200 yard FTD, 200 yard corkscrew drill, 400 yards pull buoy

Main: 4x200 yard speed intervals w/ 10" RI, 200 yard bi-lateral swim

CD: 200 yard swim/backstroke

Good swim. Did the main set in 3:31, 3:28, 3:23 and 3:21.

Run

• 54m 01s
• 7.00 miles
• 07m 43s /Mi

First run in a week since I injured my patella tendon. Really wanted to ease back into running without any speed and on a flat course. With the exception of one hill on Lexington, course was flat. Stayed in Z1 for most of the run. Some tightness in my left achilles, but nothing too bad.

Bike

• 2h 01m 12s
• 40.01 miles
• 19.81 Mi/hr

Rode out and back to CTH X NW of Beloit and back. Temps were in the 60's with very little wind. I stayed in Z2 for most of the ride with some Z3 pick-ups. Legs felt good and was in aero for much of the ride. Made sure to stay in the saddle on hills.

Strength

• 30m

Core

Swim

• 34m 16s
• 1934.71 yards
• 01m 46s /100 yards

Swam Lake Ripley with Kayla. Time does not include breaks. Kept a nice easy pace throwing in some bi-lateral swimming. Water was calm, but a little warm with the wetsuit on. Focused on form. Wasn't planning on doing this workout, but it was nice to get an OWS in.

Bike

• 3h 06m 55s
• 60.01 miles
• 19.26 Mi/hr

Temps in the mid-70s with winds 15-20 MPH out of the NW. Rode from my parent's house to the southern most part of the High Cliff HIM bike course. Kept HR in Z2 for most of the ride and stayed in aero since it was so windy. Took a bonk breaker bar at the 1.5 hour mark.

Strength

• 30m

Core

Swim

• 1h 00m 01s
• 3200.00 yards
• 01m 52s /100 yards

Swam at the Appleton YMCA in the main pool which was 86 degrees. Took a couple of small breaks to cool down since the pool was so warm. Felt really good in the water and didn't feel like I was pushing too hard.

Swim

• 44m 39s
• 2400.00 yards
• 01m 51s /100 yards

Easy continuous swim with some tempo efforts focus on form.

Swam continously breaking it down into 4x600 yards with the first 100 yards swimming bi-lateral and the fourth 100 yards breathing on my left side. Did the first and second 1200 yards in exactly 22'19". Good swim, good form and felt smooth in the water without using a lot of effort.

Bike

• 1h 53m 43s
• 35.01 miles
• 18.47 Mi/hr

Rode out and back to Arbor Ridge subdivision including riding the Riverside park hill and Arbor Ridge hill. Next rode the peace trail out and back to Tripp Road. Temps in the 90's with sun and very minimal winds. Didn't have any leg issues with biking, but was pretty sore at work. Total elevation gain of 1400 feet. Rode mostly in Z2 but hit Z3 and Z4 and some hills.

Strength

• 30m

Core