Run #1

• 44m
• 3.50 miles
• 12m 34s /Mi

.5ml WU;
(3x 800): 2.50, 2.42, 2.52;
400 rec;
1ml CD;

Run #2

• 32m 40s
• 3.45 miles
• 09m 28s /Mi

Hartlee Field O/B;

Swim

• 10m
• 600.00 meters
• -----

500: 8.05
100: CD

Bike #1

• 1h 21m
• 21.50 miles
• 15.93 Mi/hr

Jim Christal Rd with Sean;

Bike #2

• 1h 24m 05s
• 27.75 miles
• 19.80 Mi/hr

Aubrey with Philip;

Swim

• 30m
• 1500.00 meters
• 02m /100 meters

200: Pull
200: Kick
200: FS @ 3.05
200: (4x50) Kick
600: (6x100) 1.17- 1.22;
100: (50, 2x25) All Out

Run

• 25m 33s
• 3.50 miles
• 07m 18s /Mi

Indoor track;
1. 6.40
2. 8.20
3. 6.30

Bike

• 2h 48m
• 51.90 miles
• 18.54 Mi/hr

Ray Roberts O/B;
1.26 Out
1.22 Back

Run

• 37m 55s
• 4.62 miles
• 08m 12s /Mi

Scripture/NTX Loop;

Run

• 2h 05m 49s
• 12.85 miles
• 09m 47s /Mi

Loops;
4.48 @35 (7.48)
8.37 @1.30.50(10.50)

Run

• 25m
• 2.65 miles
• 09m 25s /Mi

Oak loop with the pup;

Swim

• 30m
• 2000.00 meters
• -----

300: W/U @4.30;
500: Drills
1000: 200/(4x50P)/200/(4x50P)/200;
200: C/D (8x25/5dips)

Run

• 35m
• 3.10 miles
• 11m 17s /Mi

Treadmill- UP;

Run

• 55m 55s
• 6.50 miles
• 08m 36s /Mi

Denton Track;
1/2m WU;
(5x)1200:
4.33,4.20,4.29, 4.22,4.20;
400rec;
1m CD;