Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

Power workout using 300 CP
20'wu
10'@70%
3x4'@90-100% 60-70cad
Cd

That's ALL I got in me for today.

Swim

• 53m 49s
• 3000.00 meters
• 01m 47s /100 meters

swam in my wetsuit today. I figured it's been a while and it needed to be done. Plus, the zipper popped last time out and I wanted to make sure that wasn't going to happen again. The wetsuit made me SUPER FAST today. Good confidence builder!

200/200/200 kick/swim/swim
3x200m
2x800m
4x25m hard!

Couldn't believe what a differnence the wetsuit made. I clocked a 200 at 3:12 and one of my 800's at 13:30!!! Funny part is the 800 I clocked I was getting tired. I think the other 800 was faster.

My shoulder held up well but there was definitely some extra stress on it with the wetsuit sleaves. I'm glad I wore it and worked that out some.

Run

• 57m 01s
• 7.50 miles
• 07m 34s /Mi

Treadmill run - intervals
1 mile WU
6 yasso intervals .5@6:22/.5@7:30

Run

• 46m 01s
• 5.50 miles
• 08m 22s /Mi

treadmill run
base 1% grade at 8:00/mile
3x.25mile 4% grade at 6:58/mile
1x.25mile 4% grade at 6:58/mile hold pace through rest of mile

Swim

• 48m
• 2100.00 meters
• 02m 16s /100 meters

Speedwork set. Cut it short. Was cramping some in the toes

Bike

• 1h 10m
• 26.00 miles
• 22.29 Mi/hr

Power workout using 300 CP
WU
3x15'
3'@270
4'@240
3'@300
2'@240
1'@210
2' RI

Wanted to run after this but left everything I had on the bike. Failed on the 3 rd set at the 3'@300. It's ok though this was a tough set and I'm under some heavy volume right now

Run

• 47m 18s
• 5.50 miles
• 08m 34s /Mi

Getting tired! Treadmill run

Swim

• 1h 04m 45s
• 3100.00 meters
• 02m 04s /100 meters

Shoulder did great till the last 300m
Distance set
200/200/200 kick/pull/swim
1x100 with paddles
1x200
1x400
1x800
1x400
1x200
1x100 with paddles
200 cd

Bike #1

• 1h 39m 50s
• 35.00 miles
• 21.04 Mi/hr

Took it a little easier and left some for the second loop with the group. This one was on my own. Felt pretty good

Bike #2

• 1h 45m
• 35.00 miles
• 20.00 Mi/hr

Group was a bit more spirited today. Had some fun dicing it up with the guys. Still was out front most of the day. Felt better as the day went along. Don't know where it was coming from but by the end of the day I felt incredible.

Run

• 20m 49s
• 2.50 miles
• 08m 19s /Mi

Short brick run just to get more used to it. Felt like cramping was coming on. That all worked out on mile 2 and I felt incredible again. Really could of kept going and going. It was weird! Cut it short so I don't overcool myself for the rest of the week. Less than a week for vacation!

Run

• 1h 30m
• 10.50 miles
• 08m 34s /Mi

Started out tough but got better as I went a long. Mile 10 was as race pace. Ran in a fasted state, no gels

Strength

• 20m

Core/strength circuit