Run

• 45m
• 5.40 miles
• -----

20 minute WU, increasing to 9mph
2 X 6 minute at 5:55mm with 6 minute jog between.
Jog to end of 45

Swim

• 47m 53s
• 2400.00 yards
• -----

1000 WU by 200s
800
600 breathing on 50s 3,5,3,7

Supposed to do so much more, but ran out of time. So much to do, so little time to do it.

Strength

• 08m

20 X each around the world

Bike

• 1h 00m
• 17.39 miles
• 17.39 Mi/hr

15 minute WU.
3 X 10 at zone 3
5 minutes at zone 2 between and at the end.

Run

• 1h 03m 10s
• 8.00 miles
• -----

Felt harder than it should have.

Swim

• 59m 55s
• 3000.00 yards
• -----

Warmup: 5 x 200 (50 drill, 100 swim, 50 drill)
Main Set:
3 x 400
First 400: 100 build, 200 fast, 100 medium
Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
Third 400: 200 build, 100 fast, 100 slow
2 x 200
First 200: Pull (100 stroke, 100 freestyle)
Second 200: Kick (100 stroke, 100 freestyle)
Cool Down: 400 Freestyle
Total Yards: 3000


Did it. I feel like my breathing capacity is less than what it should be, and I feel it more than anywhere else when I swim. More than anything else, I feel this is what slows me down when I swim. I finished the workout thought, so happy days.

Bike

• 2h 40m
• 34.30 miles
• -----

On Computrainer. Did in between putting shed together.