Bike

• 2h 06m
• 31.60 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:1h 46m /26.60 miles

Set #1 1h 46m / 26.60 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

• 17m
• 1.70 miles
• -----

Warmup: 10 minutes /1.00 miles

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

Main Set:07m /0.70 miles

Set #1 07m / 0.69 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: 4160 From lifestyle:2585, From activities:1575
• Health data: Hours slept: 7

• Calories out: 2696 From lifestyle:2696, From activities:0
• Health data: Hours slept: 7

Swim

• 30m
• 1367.02 yards
• 02m 11s /100 yards

Warmup: 450 yards

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

Main Set:13m /550 yards

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

Set #2 100 yards
Endurance
Intervals: 2x50' on 5' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 50 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards


Cooldown: 250 yards

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

Bike

• 50m 16s
• 13.25 miles
• 15.82 Mi/hr

5 spin
5 hard
5 spin
5 hard
5 spin
5 hard
5 spin
5 hard
3 spin
3 hard
4 spin

• Calories out: 3452 From lifestyle:2634, From activities:818
• Health data: Hours slept: 7

Run

• 59m 25s
• 4.96 miles
• 11m 58s /Mi

• Calories out: 3173 From lifestyle:2650, From activities:523
• Health data: Hours slept: 7

Swim

• 52m
• 2241.91 yards
• 02m 19s /100 yards

Warmup: 450 yards

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

Main Set:31m /1350 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 #2 800 yards
Endurance
Intervals: 4x200' on 15' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 100 yards
Endurance
Intervals: 2x50' on 5' 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

• Calories out: 3114 From lifestyle:2656, From activities:458
• Health data: Hours slept: 7

Bike

• 45m
• 13.05 miles
• 17.40 Mi/hr

5 spin
5 big gear hard
5 spin
5 big gear hard
5 spin
5 big gear hard
5 spin
5 gear hard
5 spin

Strength

• 25m

Sport

• Stretching
• 20m

• Calories out: 3441 From lifestyle:2626, From activities:815
• Health data: Hours slept: 7

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