Bike

• 17m 58s
• 5.00 miles
• 16.70 Mi/hr

Cadence: 85.7

Max speed: 18.3

Gears: 42/17

Strength

• 22m

9:45AM

Totalgym strength workout: All upper and core

Swim

• 30m
• 1400.00 yards
• -----

Run #1

• 09m 27s
• 1.00 miles
• 09m 28s /Mi

Warm up mile

Run #2

• 37m 12s
• 4.17 miles
• 08m 56s /Mi

Max pace:7:15

Laps on Frontage roads

Bike

• 45m 27s
• 14.00 miles
• 18.50 Mi/hr

Cadence: 84.1

Max speed: 21.7

Gears: 42/15

Strength

• 11m

9:30AM

Core: Same as Monday

Swim

• 20m
• 900.00 yards
• -----

Run

• 28m 37s
• 3.00 miles
• 09m 34s /Mi

Max pace: 6:01 ??? I don't think I hit this pace.

Out and back on frontage roads.

Bike

• 1h 09m 19s
• 21.00 miles
• 18.20 Mi/hr

Cadence: 91.7

Max speed: 21.5

Gears: 42/17 for the 1st 20 miles. 42/15 for the last mile. Out of the saddle for 2 minutes in 53/13 somewhere in the middle.

Strength

• 07m

9:30AM

Core: same as yesterday only 18 reps each.

Swim

• 15m
• 700.00 yards
• -----

Run

• 19m 22s
• 2.04 miles
• 09m 31s /Mi

Max pace: 6:19

Frontage road loop.

Bike

• 1h 32m
• 30.00 miles
• 19.60 Mi/hr

Cadence: 88.1

Max speed: 22.9

Gears: 42/15 and 2 minutes out of the saddle in 53/13.

Strength

• 10m

9:30AM

Core: 25 reps each - hanging kneeups, pullover crunches on the Totalgym, side twistpulls on the Totalgym, side bends with bar on shoulders.

Bike

• 1h 53m 43s
• 29.79 miles
• 15.72 Mi/hr

Max speed: 29.99

Gears: All of coarse.

The Kennerly/Old Tamah/Freshly Mill/Wash Lever/Broad River roads loop. With another loop on Kennerly and Freshly Mill.

Easy riding today enjoying the weather and scenery.