Bike

• 47m
• 11.70 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:27m /6.70 miles

Set #1 11m / 2.75 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 16m / 3.95 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

• 25m

• Calories out: 3323 From lifestyle:2640, From activities:683
• Health data: Hours slept: 7

Swim

• 53m
• 2405.95 yards
• 02m 12s /100 yards

Plan called for 2750 but I had to get out of the pool and go to work. However, I enjoyed the swim.

Run

• 58m 09s
• 5.46 miles
• 10m 39s /Mi

• Calories out: 3717 From lifestyle:2610, From activities:1107
• Health data: Hours slept: 7

Bike #1

• 13m 59s
• 0.18 miles
• 0.77 Mi/hr

warm up

Bike #2

• 38m 59s
• -----
• -----

power test
Average 169 speed 16
Max 238 speed 19.9

Bike #3

• 2h 03m 31s
• 31.27 miles
• 15.19 Mi/hr

Run

• 32m 18s
• 3.11 miles
• 10m 22s /Mi

• Calories out: 4741 From lifestyle:2535, From activities:2207
• Health data: Hours slept: 7

Bike

• 1h 14m
• 18.40 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:54m /13.40 miles

Set #1 54m / 13.43 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

• 50m
• 2241.91 yards
• 02m 13s /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: 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 #3 450 yards
Endurance
Pace: 02m 48s - 02m 29s /100 yards


Cooldown: 250 yards

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

• Calories out: 3855 From lifestyle:2600, From activities:1255
• Health data: Hours slept: 7

Swim

• 38m
• 1695.10 yards
• 02m 14s /100 yards

Swim last night was garbage - so I decided to swim again today - good swim

Run

• 1h 17m 12s
• 7.00 miles
• 11m 01s /Mi

• Calories out: 3001 From lifestyle:2666, From activities:335
• Health data: Hours slept: 7

Swim

• 17m
• 710.85 yards
• 02m 23s /100 yards

pool was packed so I packe it in - F#4K IT

• Calories out: 2832 From lifestyle:2682, From activities:150
• Health data: Hours slept: 7