Run

• 56m 30s
• 6.00 miles
• 09m 25s /Mi

Nice easy run. I am able to keep my HR down at a low level and maintain pace. Guess all the trianing is paying off.

Swim

• 1h 00m
• 2500.00 yards
• 02m 24s /100 yards

300 WU, 400 D/S, 12x25 @10s, 1x400@60, 16x25@10s, 400 D/S, 300 WD.
25s were done in 20-25s, and the 400 was done at 8m.

Bike

• 30m
• 10.00 miles
• -----

30 minutes easy on the bike

Run

• 14m
• 1.50 miles
• -----

Easy run off the bike

Swim

• 1h 00m
• 2700.00 yards
• 02m 13s /100 yards

Straight swim at amfamfit. Jumped in and knocked out 54 laps. Didn't push myself at all, as I just wanted to make sure I could finish. Will work harder next time.

Run

• 37m
• 3.90 miles
• -----

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.