Bike

• 55m 19s
• 18.00 miles
• 19.52 Mi/hr

Ride home from work into wind

• Calories out: 4295 From lifestyle:3493, From activities:802
• Health data: Hours slept: 8

Swim

• 40m
• 2000.00 yards
• -----

Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. CD: Then swim easy, 100 cool down.

Bike

• 3h 09m
• 58.62 miles
• 18.61 Mi/hr

Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

Swim

• 1h 04m
• 3050.00 yards
• 02m 05s /100 yards

WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses: 4 x 500 (40?) at aerobic effort (well below T-pace). 8 x 50 kick (15?) moderate effort. CD: 200 easy swim

Bike

• 47m 34s
• 14.56 miles
• 18.36 Mi/hr

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm. Easy ride up to 2:00. Can be as short as :45

Run

• 32m 43s
• 2.65 miles
• 12m 21s /Mi

Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.