Swim

• 38m
• 1500.00 yards
• 02m 31s /100 yards

Watched the sun come up at the riverplex, not bad for the first swim of the year... got Brand new goggles went to use them and the strap snapped but I proceeded.

Strength

• 1h 00m

cardio max

• Calories out: 4397 From lifestyle:3438, From activities:959
• Health data: Hours slept: 8

Bike

• 35m 08s
• 9.02 miles
• 15.40 Mi/hr

WU: 12' MS: 5x10-20" at 90% effort with 1' recovery. Increase the effort on each 10-20" effort. Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down. Total time of 25-35'. Good luck!

Run #1

• 08m
• 0.50 miles
• 16m /Mi

warmup

Run #2

• 39m 45s
• 4.00 miles
• 09m 56s /Mi

• Calories out: 4201 From lifestyle:3489, From activities:713
• Health data: Hours slept: 8