Bike

• 30m
• 10.08 miles
• 20.16 Mi/hr

Run

• 20m
• 2.05 miles
• 09m 45s /Mi

PM Mini Brick

Swim

• 36m 54s
• 2000.00 yards
• 01m 50s /100 yards

PM Swim

Warm Up
200 easy
100 kick
200 w/ paddles

Main Set
50x4
100x2
500x2

cool Down
100 easy

Run

• 25m
• 2.19 miles
• 11m 25s /Mi

I had to run this morning to get some of the stiffness out. I did a run/walk 25 minutes. It was a good workout considering I did 22 miles yesterday.

Strength

Run

• 3h 45m 52s
• 22.00 miles
• 10m 16s /Mi

Longest Continuous Run - 22 Miles



My longest run ever today. Now this ends the run focused part of my training and now I'll head into a more diverse training program with more biking and swimming than I have been doing in the past few months.

I'm going to relax this week and not go too crazy with training. I'm going to sleep late a few days this week and just swim or ride at night. Tomorrow morning however, I am going to do a 30-40 minute HR control run with a lot of walking mixed in to recover from today.

Todays Route: http://www.usatf.org/routes/view.asp?rID=119755

Run

• 18m 31s
• 2.00 miles
• 09m 16s /Mi

A short relaxed run today, the day before my 22 miler tomorrow.