Bike

• 55m
• 15.00 miles
• 16.36 Mi/hr

Brick workout at TT

10 min WU
10 min at threshold 1% grade
then to treadmill
10 min at 5% grade
10 min at 1% grade
then to treadmill
20 min on 1% grade
5 min easy

Run

• 16m
• 2.00 miles
• 08m /Mi

after bike
8 min on 1% grade 7:20 pace
bike
8 min on 5% grade 9:15 pace
bike

Swim

• 23m
• 1500.00 yards
• 01m 31s /100 yards

I could not get up this morning

But was able to squeeze in 1500 before work:

500 every 5th lap back
500 every 5th lap breast
500 every 5th lap fly

Bike

• 1h 10m
• 20.00 miles
• 17.14 Mi/hr

lots of intervals -legs were tight this am

Run

• 17m
• 2.00 miles
• 08m 30s /Mi

treadmill run after bike on 1% grade

Swim

• 30m
• 2000.00 yards
• 01m 30s /100 yards

2000 easy

Run

• 1h 45m
• 11.50 miles
• 09m 07s /Mi

long easy run with NG around Waveny and mead parks

Bike

• 1h 30m
• 25.00 miles
• 16.67 Mi/hr

Inside on trainer. Challenge set:

20 min WU
12 min on 35 (alt 2 min hard, 2 min Z4)
16 min on 6% (:15 sec fast every 2 min)
8 min TT on 1%
2 min easy
10 min on 4% alt :30 easy, :30 hard
8 min TT increase from 1-8%
Rest easy

Swim

• 30m
• 2000.00 yards
• 01m 30s /100 yards

The NYAC women's polo team was playing a tournament at the local pool so I stopped the workout early to go cheer them on -they won in a blow out :)

Swim

• 45m
• 3000.00 yards
• 01m 30s /100 yards

400 free
400 IM k-d-d-s by 25
200 breast kick

600 free pull with paddles
3x400 free (every 4th lap stroke -rotate fly/back/breast by 400) on 5:40 (hold sub 5:10)

200 free

Run

• 50m
• 5.00 miles
• 10m /Mi

Treadmill workout on 1% grade:

1 mile WU on 6.5
6x (1/2 mile on 7.8, 2 min recovery on 3)
last 4 min easy jog