Bike

• 1h 30m
• 30.00 miles
• 20.00 Mi/hr

Hour and a half on the trainer.

Swim

• 1h 15m
• 2500.00 yards
• -----

Masters Swim: 300 WU, 6x50 drills, 300, 6x50 drills, 300, 6x50 drills, 300, 60x50 drills, wd.

Run

• 50m 30s
• 5.00 miles
• -----

Nice easy morning run.

Swim

• 1h 15m
• 2800.00 yards
• 02m 40s /100 yards

Masters Class: 300 WU, 200 kick, 300 pull, 6x75 build, 6x25 kick/swim, 6x100 on 2:00, 4x25 kick/swim, 4x100 on 2:00, 4x25 bilat breathe, 2x100 on 2:00, 100 WD

Run

• 30m
• 3.00 miles
• 10m /Mi

Easy run over lunch.

Bike

• 30m
• 10.00 miles
• -----

30 minutes on trainer, Z1-Z2

Run

• 20m
• 2.00 miles
• -----

2 miles off bike

Run

• 2h 40m
• 16.00 miles
• 10m /Mi

Nice long run at sandy point park. started in snow, and ended in rain. felt really good.