Run

• 36m 08s
• 3.41 miles
• 10m 36s /Mi

HRM started acting up towards the end

• Calories out: 3583 From lifestyle:3141, From activities:443
• Health data: Hours slept: 8

Bike

• 1h 20m
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WU: 15'
MS: 5x8' w/ 90" RI:
#1 End at middle Zone 3
#2 End at upper Zone 3
#3 End at lower Zone 4
#4 End at upper Zone 4
#5 Build to Zone 5a in first 45s and hold.
CD: 15'

Wasn't able to do the 8 minutes in Zone 5a, I got like 2 minutes in and couldn't sustain.

• Calories out: 4078 From lifestyle:3098, From activities:980
• Health data: Hours slept: 8

Swim

• 44m 53s
• 2200.00 yards
• 01m 41s /100 yards

WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace - 5". Your rest is 15".

Good workout for me, kept all my 100's at or under 1:40. Not really sure what race pace will be but add a wetsuit with a current I'll be happy.

Bike

• 1h 34m 28s
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Flex time ride, could be up to 2:30 according to plan, weather looked iffy this morning so I jumped on the trainer for the length of a movie. Avg speed 17.1

• Calories out: 4747 From lifestyle:3039, From activities:1708
• Health data: Hours slept: 8