Run

• 1h 00m 40s
• 6.39 miles
• 09m 30s /Mi

This is my longest run so far with the speedstars. Love them!

mostly z2
@45 minutes - 5x1 minute strides @ 1min jogs

Lap Time Distance Pace/Speed AHR MHR

6 01m 02s 0.13 miles 07m 40s /mile 157 162
7 00m 59s 0.10 miles 10m 02s /mile 160 162
8 00m 59s 0.13 miles 07m 36s /mile 160 163
9 01m 00s 0.10 miles 10m 06s /mile 161 164
10 01m 01s 0.13 miles 07m 56s /mile 161 164
11 01m 02s 0.10 miles 10m 32s /mile 161 164
12 01m 01s 0.13 miles 08m 02s /mile 159 161
13 01m 02s 0.10 miles 10m 20s /mile 160 162
14 01m 03s 0.14 miles 07m 31s /mile 161 166

Swim

• 37m
• 2000.00 yards
• 01m 54s /100 yards

500,6x150,500,100

Run #1

• 12m
• 1.28 miles
• 09m 22s /Mi

wu

Run #2

• 33m 47s
• 4.00 miles
• 08m 26s /Mi

4 mile tempo

Run #3

• 13m 58s
• 1.35 miles
• 10m 21s /Mi

cool down

Swim

• 46m 49s
• 2500.00 yards
• 01m 52s /100 yards

150x2
100x2
50x2
50x8drills
1200
300pull

Run

• 1h 15m 01s
• 7.16 miles
• 10m 28s /Mi

super easy. Aiming to keep my hr in z1 for the whole run (under 142) and at about a 10:30 pace. Was in z1 for about an hour.

Bike #1

• 1h 55m
• 35.67 miles
• 18.61 Mi/hr

Bike #2

• 05m
• 1.38 miles
• 16.56 Mi/hr

cd

Run

• 17m 42s
• 2.03 miles
• 08m 43s /Mi

Awesome workout. The endorphins are raging through me right now.

Very, very easy 1 hour recovery run tomorrow.

Bike #1

• 55m 01s
• 17.57 miles
• 19.16 Mi/hr

Bike #2

• 05m
• 1.31 miles
• 15.72 Mi/hr

cd