Bike #1

• 1h 00m
• 20.00 miles
• -----

Nice easy Z1-2 ride on the trainer.

Bike #2

• 45m
• 18.00 miles
• -----

Spin class at gym. Lots of time out of saddle which is good for me, as I don't ever do that on the trainer. Lots of Z3-4 riding.

Swim

• 1h 15m
• 2600.00 yards
• -----

Masters class: 300 WU, 2x200 D/S, 200 tempo (3:20), 2x(3x25, 1x75, 1x50), 200 tempo, 2x(3x25, 1x75, 1x50), 300 tempo, 1x(3x25, 1x75, 1x50), 200 with fins.

Run

• 1h 00m
• 6.00 miles
• 10m /Mi

Nice easy run from hotel in Princeton. Ran to track and ran 3.5 miles on track and then back to hotel.

Bike

• 30m
• 10.00 miles
• -----

30 minutes in z1-2 on the bike.

Run

• 15m
• 1.50 miles
• -----

Short 15minute run off the bike.

Swim

• 1h 15m
• 2950.00 yards
• -----

Masters class. 300 WU, 200 drill/swim. 5x100 (kkkk,kkks, kkss, ksss, ssss), 50 easy, 4x200 at increasing pace with more rests, 4x200 increasing pace with more rests. 200 pull for WD.