Swim

• 1h 00m
• 1500.00 meters
• 04m /100 meters

Texoma

Run

• 2h 18m 45s
• 12.69 miles
• 10m 55s /Mi

4.23x3
1-43:29
2-47:49
3-47:26
Rest stops at my truck water/G'ade 1 Gu.

Run

• 1h 06m
• 4.24 miles
• 15m 34s /Mi

3/3 with Mimi

Bike

• 3h 00m
• 45.00 miles
• 15.00 Mi/hr

At HIM Pace, 4 Gu;s 2 bottles G'ade, 1 Camelback of water.
Hot day

Bike

• 40m
• 10.00 miles
• 15.00 Mi/hr

40 min st. 6x2 min intervals

Swim

• 30m
• 800.00 meters
• 03m 45s /100 meters

form sets 2x50-1:00, :57 1x100-2:14
4x25 rt 4x25 lt 4x25 pull 4x25 kick 1x100-2:03,2x50-1:00, :58

Run

• 20m 37s
• 2.00 miles
• 10m 18s /Mi

At DHS with Mimi

Run

• 50m
• 5.11 miles
• 09m 46s /Mi

1 mi easy then 8xx(2x2) min intervals at 5k race pace then 1 mi easy

Swim

• 44m
• 1500.00 meters
• 02m 55s /100 meters

endurance sets
2x 50-1:07, 1:09 100-2:16
ladder:
50-1:01 100-2:16 150-3:25 200-4:38 200-4:37 150-3:22 100-2:10 50-:59
100-2:18, 100-2:13, 50-1:04, 50-1:03

Swim

• 48m
• 1300.00 meters
• 03m 41s /100 meters

100-2:02, 100-2:25
25 minutes of sets 4x25 left, 4x25 right, 4x25 kick, 4x25 pull, 4x25 pull
100-2:08, 2:10, 2:10,2:10 200-4:44