Run

• 46m 03s
• 6.15 miles
• 07m 29s /Mi

Am recovery run to gym
1.53 mi in 12:00 7:49 pace
PM jog home
4.62 mi in 34:03 7:22 pace
Recovery runs... Legs were pooped from yesterdays long brick and leg lifting this morning. I took it slowly, but I don't think I could have gone much faster if I had to.

Strength

• 30m

Legs, chest,shoulders

• Health data: RHR: 52 Hours slept: 6.25

Bike

• 2h 34m 09s
• 49.49 miles
• 19.26 Mi/hr

Henniker and back on bike. Road for a bit with John Rhoades (?). Knows DD and John Foley.

Run

• 1h 11m 54s
• 10.04 miles
• 07m 09s /Mi

Henry Bridge 10 mile loop. longest brick to date....Coll temp. Only had 1 wb of water, 1 wb of gatorade and a cliff bar. I was working pretty hard by the end...

• Health data: Hours slept: 8

Run

• 59m 24s
• 8.25 miles
• 07m 12s /Mi

Another rainy shit-ass day here in NH.

• Health data: Hours slept: 8

Bike

• 1h 00m 49s
• 20.76 miles
• 20.48 Mi/hr

Run

• 42m 13s
• 5.70 miles
• 07m 24s /Mi

eve run home before bike - 1.58 mi in 11:41 7:23 pace
Am run
4.12 mi in 30:34 7:25 pace

• Health data: RHR: 48 Hours slept: 7

Swim

• 37m 46s
• 2000.00 yards
• 01m 53s /100 yards

500 yds concentrating on form(incl warm-up and short rest). 10:33. 500 yd TT 7:47 (did I miss a lap?) 500 yd form 10:39 (with short rest) 500 yd TT 8:35.

• Health data: Hours slept: 6

Run

• 40m
• 5.50 miles
• 07m 16s /Mi

3 miles run to/from track. 400/800/400/800/400/800. 1:15-18 400's 2:39-:42 800's

Swim

• 30m
• 1800.00 yards
• 01m 40s /100 yards

estimate dist. But did 12 laps in last 10 minutes.. RPE 6...

• Health data: Hours slept: 6.25

Bike

• 1h 12m 35s
• 21.75 miles
• 17.98 Mi/hr

Bike up Rive rd/down 28 and back

Run

• 47m 25s
• 6.44 miles
• 07m 22s /Mi

Run up river rd to Derryfield and back

• Health data: Hours slept: 7