Swim

• 1h 21m
• 4025.00 yards
• -----

300 swim, 200 kick, 300 buoy only
8x50 on 1:05 25 non-free/25 free
8x25 on :30 3 as 12.5 FAST, #4 and 8 all easy

40x50:
16 on :45 every 4th fast, fins and paddles
12 on :50 every 3rd fast paddles
8 on :55 every other fast no equipment
4 on 1:00 all FAST no equipment

500 aerobic pull
100 easy swim

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