Swim

• 42m 36s
• 2050.00 yards
• 02m 04s /100 yards

• Calories out: 4000 From lifestyle:3506, From activities:494
• Health data: Hours slept: 8

• Calories out: 3549 From lifestyle:3549, From activities:0
• Health data: Hours slept: 8

Bike

• 1h 13m 01s
• 19.35 miles
• 15.90 Mi/hr

wind

Run

• 51m 31s
• 4.55 miles
• 11m 19s /Mi

Swim

• 1h 03m 40s
• 3100.00 yards
• 02m 02s /100 yards

• Calories out: 5902 From lifestyle:3358, From activities:2544
• Health data: Hours slept: 8

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.