Swim

• 20m
• 1000.00 meters
• 02m /100 meters

300: WU @4.32
300: Kick/ Drills
300: (3x)100 mod.
100: CD

Run

• 40m
• 4.44 miles
• 09m /Mi

Stairs: 10min
Nordic: 10min Up
Tread: 10min Easy
Nordic: 10min Down;

Bike

• 3h 48m
• 60.50 miles
• 15.92 Mi/hr

Aubrey +
(3x) 428 hills
17mph first 2hrs;

Run

• 10m
• 1.04 miles
• 09m 37s /Mi

Pup run;

Run

• 2h 17m 04s
• 14.85 miles
• 09m 13s /Mi

(3x) Script/35/NTX loop;

Swim

• 30m
• 1400.00 meters
• -----

300: WU/P @ 4.45;
300: (3x) 50K/50SA
500: (10x)50 @42-45;
100: (4x)25 All out;
200: CD/5dips @25;

Run

• 12m
• 1.29 miles
• 09m 20s /Mi

Bike

• 1h 11m
• 20.14 miles
• 17.02 Mi/hr

(3x)428 Hill; Windy;

Run

• 40m
• 3.64 miles
• 11m /Mi

Stairs: 10min
Nordic: 10min (up)
Tread: 10min (up)
Nordic: 10min (down)

Bike

• 54m
• 13.07 miles
• 14.52 Mi/hr

(6x)Windsor hill;
(3x)Winsdor flat @ 31mph;

Swim

• 35m
• 1400.00 meters
• -----

300: WU: @4.35
600: (3x)100 S/A/P, 100P/B;
300: FS/B @4.45
Flip turn drills;
200: FS/ (5x)dips on 25;

Run

• 16m
• 1.52 miles
• 10m 30s /Mi

Indoor track; Easy;

Run #1

• 30m
• 3.50 miles
• 08m 34s /Mi

Denton Track;
Easy 2.5miles
(3x)200- 32,33,29;
CD/Drills

Run #2

• 20m
• 2.50 miles
• 08m /Mi

Stairs/ Treadmill;