Bike

• 3h 33m
• 69.33 miles
• 19.53 Mi/hr

Great ride with Mack, Guy, Amy, and Scott Breaux on the Harvest Moon Course and then one more out and back on Quincy.

Good rollers and wind with good pacing. Pretty pleased with the ride

Run

• 29m 10s
• 3.00 miles
• 09m 43s /Mi

Brick off the bike into Aurora res from Quincy

Bike

• 56m
• 16.33 miles
• 17.50 Mi/hr

Run

• 30m
• -----
• -----

Easy run in the neighborhood. Village Cirlce to Rampart, North back to Village Circle and then back to the house

Swim

• 38m
• 2000.00 yards
• -----

Supposed to have been a 3500, but time got away from me. Better than nothing.

400 swim (75 free/25 non-free)
200 choice kick

4x125 (2-50 drill/75 build on 2:20, 2-25 FAST/100 tempo on 2:10)

2x300: 2 on 5:00 aerobic,

1x100 Kick
1x100 Pull
1x100 Easy

Run

• 40m
• 4.12 miles
• 09m 42s /Mi

Done as 15 min WU on eliptical, and 15 Min Zone 1 on eliptical for finish

Sport #1

• Elliptical Training
• 15m

Sport #2

• Elliptical Training
• 15m

Bike

• 1h 28m
• 24.00 miles
• 16.36 Mi/hr

Deer Creek climbs today:
15 min level 1-2 to w/u,
10 min ILT's,
5 min level 1;

4x8 min level 3 hill climbs w/ 4 min easy after each;

Swim

• 1h 33m 54s
• 4700.00 yards
• -----

600 as 150 swim + 50 kick, non-free, drill
6x100 pull on 1:40 desc. 1-3, 4-6
6x50 on :55 3 as 25 FAST/25 easy + 1 all easy

2x400 on 6:30
2x125 on 1:55
2x300 on 5:00
2x125 on 1:55
2x200 on 3:30
2x125 on 1:55
2x100 on 1:45
2x125 on 1:55
*125's are hard efforts, making the interval; all other swims are even paced aerobic

200 easy c/d