Swim

• 1h 00m
• 2200.00 yards
• -----

WU:
400 - 200 fr/100 kick/100 stroke
200 - Pull brth every 3rd and 5th by 50
6 x 25 - Buckets
6 x 25 - under/over

MS:
3 x 300 - negative split
12 x 25 sprint :30

WD:
100 easy

• Calories out: 3345 From lifestyle:2789, From activities:556
• Health data: Hours slept: 7

• Calories out: 2838 From lifestyle:2838, From activities:0
• Health data: RHR: 62 Hours slept: 7

Bike

• 2h 58m 31s
• 51.92 miles
• 17.45 Mi/hr

Great ride from Moss Creek out to Salisbury and back. We had Doc, Stephan, Jason, Kevin and John along for a tough hilly course. The weather started out at 36 but quickly warmed up. Luckily I fueled correctly so I could hang with the crew. Great training ride though; no issues to report.

Sport

• Stretching
• 15m

Rolled feet
Wall Stretches
Foam Roller
The Stick
Adductor's are still a little tender, I hope this eventually subsides.

• Calories out: 5216 From lifestyle:2685, From activities:2531
• Health data: RHR: 56 Hours slept: 7

Run

• 58m 36s
• 5.12 miles
• 11m 27s /Mi

Slow run, not sure I'm completely over my ITB problem, but at least for now it's very minor and didn't really have an issue after the run. MY HR isn't exactly working right though.

Sport

• Stretching
• 20m

Neck
Wall Stretches
The Stick
Rolled Feet

• Calories out: 3517 From lifestyle:2778, From activities:739
• Health data: RHR: 60 Hours slept: 7

Swim

• 1h 00m
• 2050.00 yards
• 02m 55s /100 yards

200- free
2 x 150 - Pull 1- brth 3rd, 2- brth 5th
6 x 75 - Kick w/fins- 25 under ½ / 25 kick/ 25 hands out of water
3x( 4 x 25- rd 1- sighting drill
rd 2- tarzan drill
rd 3- midpool 25’s w/ no turn

MS:
4 x 100- 1- 25 fast/75 build down to easy
2- 50 fast/50 build down to easy
3- 75 fast/25 build down to easy
4- 100 fast
4 x 50- 1- 50 easy
2- 8 strokes sprint/then build down to easy
3- 25 sprint/25 easy
4- 50 sprint
4 x 25- 1- easy
2- 6 strokes sprint/then easy
3- 10 strokes fast/then easy
4- All out
WD:
100 easy

Sport

• Stretching
• 20m

Wall Stretches
Neck Routine
Rolled Feet
Foam Roller
The Stick
Psoas Stretch
Groin Stretch

• Calories out: 3349 From lifestyle:2799, From activities:550
• Health data: RHR: 64 Hours slept: 7

Sport

• Stretching
• 20m

Shoulder Stretch
Rolled Feet
Calve Stretch
Foam Roller Routine
The Stick (Adductors, calves, hamstrings)
Wall Stretch foam pad psoas
Groin stretch, getting better with this one.

• Calories out: 2892 From lifestyle:2833, From activities:58
• Health data: RHR: 64 Hours slept: 7