Run

• 1h 43m 19s
• 12.00 miles
• 08m 36s /Mi

long easy run at Tods Pt -went around the trails at the park then through downtown OG, around Binney Park and back through Tods Pt. Pretty flat. Neg split run.

Bike

• 3h 50m
• 68.50 miles
• 17.87 Mi/hr

rode to rye brook and met up with Dave and Carole did about a 2.5 hour ride (averaged 19.2 for the main portion of the ride) then rode home

Run

• 18m 52s
• 2.50 miles
• 07m 33s /Mi

run immediately following ride - wow - I felt really good!

Swim

• 36m
• 2187.23 yards
• 01m 38s /100 yards

SCM

600 free
200 kick
200 IM d-s by 25

4x200 free on 3:15
200 easy

Run

• 57m
• 6.55 miles
• 08m 42s /Mi

train run in waveny - first 3 miles felt sluggish, then the last 1/2 felt better.

Swim

• 45m
• 2405.95 yards
• 01m 52s /100 yards

swim immediately following run

LCM

600 free
3x300 pull (no paddles)
3x200 IM k-d-s by 200
100 easy

Bike

• 1h 00m
• 17.00 miles
• 17.00 Mi/hr

Brick WO at Sherwood.

WU about 5 miles

main set: 4x2 big loops overgearing, 1 med loop run fast turnover

Run

• 22m 30s
• 3.10 miles
• 07m 15s /Mi

see bike -last run was a warmdown and long loop. Pace was fast this AM!

Bike

• 1h 10m
• 15.00 miles
• 12.86 Mi/hr

Indoor hill climbing. Mainly 4-11% grade throughout the workout. climbed Col du Telegraphe.

Run

• 20m
• 2.50 miles
• 08m /Mi

treadmill run following ride. 7.0-8.4 mph

Swim

• 45m
• 2500.00 yards
• 01m 48s /100 yards

OWS - distance approx

Bike

• 1h 10m
• 22.00 miles
• 18.86 Mi/hr

intervals at Sherwood Is.

Run #1

• 52m 19s
• 6.00 miles
• 08m 43s /Mi

after work run at Waveny -saw lots of friends doing the Tues night race. I opted out of this one since I am tired today!

Run #2

• 10m 30s
• 1.20 miles
• 08m 45s /Mi

easy outdoor run following ride

Swim

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

500 free
400 IM k-d-d-s
300 kick
3x200 on 2:45 (pull w/paddles, pull, swim) breath 3-5-3-7 by 50
200 easy