Swim

• 40m 31s
• 2050.00 yards
• 02m 01s /100 yards

good strong swim, for the first 1000 then realized i went way too hard need to learn how to pace.

Run

• 46m 01s
• 4.50 miles
• 10m 13s /Mi

DRILLS WU: Easy run warmup for 15-20' MS: Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run. Workout: 1. High knees 2. Butt kicks 3. Skipping 4. Karaoke/grapvines 1-2x each direction for 50-60yards 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees 6. Strides. These bring it all together. Fast (5k pace), but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

• Calories out: 4598 From lifestyle:3461, From activities:1137
• Health data: Hours slept: 8

Swim

• 23m 10s
• 1200.00 yards
• 01m 55s /100 yards

• Calories out: 3828 From lifestyle:3525, From activities:302
• Health data: Hours slept: 8

Bike

• 55m 30s
• 17.18 miles
• 18.57 Mi/hr

20.15 mph TT

• Calories out: 4458 From lifestyle:3493, From activities:966
• Health data: Hours slept: 8

Bike

• 28m 30s
• 7.84 miles
• 16.50 Mi/hr

• Calories out: 4016 From lifestyle:3520, From activities:496
• Health data: Hours slept: 8