Run

• 29m 12s
• 3.11 miles
• 09m 23s /Mi

Warmup: 10 minutes /1.00 miles

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

Main Set:20m /2.00 miles

Set #1 20m / 1.96 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.

Swim

• 40m
• 1804.46 yards
• 02m 12s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:22m /950 yards

Set #1 22m Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 250 yards

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

• Calories out: 3348 From lifestyle:2642, From activities:706
• Health data: Hours slept: 7

Sport

• Golf
• 4h 30m

• Calories out: 3825 From lifestyle:2487, From activities:1338
• Health data: Hours slept: 7

Bike

• 3h 15m
• 51.26 miles
• 15.77 Mi/hr

Long ride and finally outside

Run

• 20m
• 2.10 miles
• 09m 31s /Mi

run on the dreadmill right off the long ride

Strength

• 20m

• Calories out: 5036 From lifestyle:2514, From activities:2522
• Health data: Hours slept: 7

Run

• 1h 06m
• 6.84 miles
• 10m 32s /Mi

• Calories out: 3371 From lifestyle:2645, From activities:727
• Health data: Hours slept: 7

Swim

• 1h 30m
• 3663.60 yards
• 02m 27s /100 yards

Warmup: 450 yards

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

Main Set:1h 01m /2650 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 1750 yards
Endurance
Intervals: 5x350' on 30' 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 #4 100 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

• Calories out: 3419 From lifestyle:2626, From activities:793
• Health data: Hours slept: 7

Bike

• 1h 00m
• 15.00 miles
• 15.00 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:20m /5.10 miles

Set #1 11m / 2.75 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 90RPM, 2' at 100 RPM, 1' at 110 RPM

Set #2 09m / 2.36 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

Strength

• 30m

• Calories out: 3485 From lifestyle:2626, From activities:859
• Health data: Hours slept: 7