Run

• 58m 30s
• 6.65 miles
• 08m 48s /Mi

easy to mod paced run. Lakeside short loop.

Swim

• 45m
• 2000.00 yards
• 02m 15s /100 yards

OWS

Bike

• 1h 05m
• 22.00 miles
• 20.31 Mi/hr

on the trainer this AM due to rain.
Pre set: 5x 100 min at 220+ watts, :30 standing, 1 min easy in-between

Main sets:
8 min TT (240-250 av watts)
couple of min rest
8 min TT at 1%, (240-260 av watts)
couple of min rest
3 min 180-200 watts, 3 min at 220 watts, 3 min at 240-260+ watts

Run

• 10m 30s
• 1.20 miles
• 08m 45s /Mi

easy run following ride

Swim

• 35m
• 2000.00 yards
• 01m 45s /100 yards

easy swim today

500 free
5x100 kick
500 pull
4x100 on 1:40 (odds free, evens IM)
100 easy

Bike #1

• 10m
• 3.00 miles
• 18.00 Mi/hr

WU for race

Bike #2

• 32m 19s
• 12.40 miles
• 23.01 Mi/hr

Sprint tri race

Run #1

• 49m 30s
• 5.50 miles
• 09m /Mi

easy longer run in the late afternoon to get my miles in :)

Run #2

• 13m
• 1.40 miles
• 09m 17s /Mi

WU about .9 miles, Cool down about .5 miles

Run #3

• 21m 30s
• 3.10 miles
• 06m 56s /Mi

Sprint tri race

Swim #1

• 05m
• 437.45 yards
• 01m 08s /100 yards

WU swim for race

Swim #2

• 09m
• 874.89 yards
• 01m 01s /100 yards

1/2 mile as part of sprint tri

Bike

• 1h 40m
• 25.00 miles
• 15.00 Mi/hr

very easy ride from Westport to Calf Pasture. Rode the Mossman loop twice then headed back. Worked the two hills on the second course loop to determine proper gearing/effort.

Run

• 19m
• 2.25 miles
• 08m 26s /Mi

easy run with a few pick ups (sub 7 min pace) around calf pasture beach

Swim

• 50m
• 2952.76 yards
• 01m 41s /100 yards

2x100 free/back on 1:40
3x100 free/breast on 1:40
200 free - 1/4 lap bursts
2x100 free/fly on 1:40
3x100 free/back on 1:40
1x100 free/breast on 1:40
200 free - 1/4 lap bursts
3x100 free/fly on 1:40
1x100 free/back on 1:40
2x100 free/breast on 1:40

10x50 kick on 1:10

100 easy

Bike

• 50m
• 17.00 miles
• 20.40 Mi/hr

WU to sherwood, two laps easy

Main set: 3x(1.3 miles run, 4 miles tempo on bike)

Cool down

Run #1

• 28m
• 3.00 miles
• 09m 19s /Mi

very easy run after work to get miles in. Legs were tired and it was hot and humid out.

Run #2

• 30m
• 3.75 miles
• 08m /Mi

Main set: 3x(1.3 miles run, 4 miles tempo on bike)