Bike

• 2h 44m
• 40.00 miles
• 14.63 Mi/hr

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:2h 24m /36.00 miles

Set #1 2h 24m / 35.95 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 31m
• 3.11 miles
• 09m 58s /Mi

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:12m /1.20 miles

Set #1 12m / 1.19 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

• Calories out: 4693 From lifestyle:2545, From activities:2147
• Health data: Hours slept: 7

Bike

• 57m
• 14.30 miles
• -----

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:37m /9.30 miles

Set #1 37m / 9.33 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Swim

• 45m
• 2023.18 yards
• 02m 13s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:26m /1150 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 500 yards
MaxO2
Intervals: 5x100' on 60' rest
Pace: 02m 15s - 02m 07s /100 yards


Set #3 250 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards


Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

• Calories out: 3641 From lifestyle:2617, From activities:1024
• Health data: Hours slept: 7

Run

• 59m
• 5.59 miles
• 10m 33s /Mi

Zone 2 - enjoyed my run today. A bit farther than my plan called for.

Strength

• 30m

Sport

• Stretching
• 20m

• Calories out: 3515 From lifestyle:2612, From activities:903
• Health data: Hours slept: 7

Swim

• 1h 20m
• 3335.52 yards
• 02m 23s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:54m /2350 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1500 yards
Endurance
Intervals: 5x300' on 25' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 400 yards
Endurance
Intervals: 4x100' on 10' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #4 50 yards
Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Bike

• 35m
• 9.00 miles
• 15.43 Mi/hr

5 warmup spin
5 hard big gear
5 spin recovery
5 hard big gear
5 spin recovery
5 hard
5 spin recovery

Strength

• 3h 30m

• Calories out: 4280 From lifestyle:2507, From activities:1773
• Health data: Hours slept: 7

Run

• 43m
• 4.35 miles
• 09m 52s /Mi

Little more than planned - not fast but in my zones

Swim

• 1h 05m
• 2679.35 yards
• 02m 25s /100 yards

Warmup: 450 meters

Main Set:40m /1750 meters

Set #1 44M Endurance

Cooldown: 250 meters

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Week 9 starts

• Calories out: 3706 From lifestyle:2612, From activities:1093
• Health data: Hours slept: 7