Run #1

• 41m
• 5.00 miles
• 08m 11s /Mi

1/2mile WU 2 5min;
(16x)200 fast with 200 jog rec; 31-37;
1/2mile CD;

Swim

• 30m
• 1000.00 meters
• -----

300WU
300 Drills
50 FS
250 25DR/25FS
50 FS
50 CD

Run #2

• 54m 51s
• 5.25 miles
• 10m 27s /Mi

428 with Clay;

Run #3

• 25m 49s
• 2.00 miles
• 12m 55s /Mi

Northlakes with Kris;

Run

• 15m
• 1.67 miles
• 09m /Mi

Treadmill, easy;

Bike

• 2h 56m
• 42.89 miles
• 14.62 Mi/hr

Aubrey+ wtih Sean & Alejandro;
Back on the fixed;

Run

• 18m 30s
• 2.39 miles
• 07m 45s /Mi

Brick run; Calhoun Track;

Bike

• 1h 56m
• 35.00 miles
• 18.10 Mi/hr

60min Spin out to Aubrey;
(2x) 3x1min Hard :20 sec recovery, 2min between sets;
56min TT back/BB/Oak @ 21.

Run

• 1h 52m 30s
• 10.45 miles
• 10m 46s /Mi

1. 9.00
2. 10.47
3. 10.50
4. 10.33
5. 11.27
6. 11.46
7. 12.18
8. 11.54
9. 11.10
0. 9.00

Swim

• 20m
• 1000.00 meters
• -----

Swim n drills;

Run

• 08m 49s
• 1.00 miles
• -----

Pup run;

Run

• 31m
• 4.00 miles
• 07m 45s /Mi

Stairs: 10min
Tread: 15min Prog- dwn to 6:15
Stairs: 6min

Bike

• 33m
• 7.95 miles
• 14.45 Mi/hr

(6x) Ector;

Swim

• 26m
• 1000.00 meters
• -----

300 P;
6min kicking;
5min skulling;
5min single arm;
300 P/B;

Run

• 15m
• 2.00 miles
• 07m 30s /Mi

Indoor track;
Quick 200 @ 8& 13;