Bike

• 47m 18s
• 15.50 miles
• 19.66 Mi/hr

Indoor bike followed by run. I climbed a good hill on this ride. Ate GU at mile 10 to be ready for the run. I'm feeling the strain of my heaviest week today. Droopy eyes!

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:40m /10.10 miles

Set #1 11m / 2.75 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 29m / 7.30 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 46m 12s
• 4.13 miles
• 11m 10s /Mi

Brick run on the treadmill. Started out too fast and had to take it slow for a while. I picked it up at the end. Great brick!

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:30m /2.50 miles

Set #1 30m Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /0.80 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim

• 53m
• 2000.00 yards
• 02m 39s /100 yards

My time and distance is purely a guess. I joined a master's type lunch time swim class today to mix things up. We did some drills and some interval training. I think I went further than I put down. Two long swims in a week. Woops! It was good. I was starving afterwards.

Run

• 1h 43m 39s
• 8.54 miles
• 12m 07s /Mi

Felt great on this run. Kept my pace conservative so I could run the entire distance. It worked. I at half a banana and a spoon full of pb before I left. 25 minutes in I ate a GU. Need to carry more water, but I did find a sprinkler and used that. :-)

• Health data: Hours slept: 8

Bike

• 2h 23m
• 38.55 miles
• 16.17 Mi/hr

Most difficult ride yet. Did great the first half, then the ride back was spent in high gears just trying to maintain my cadence. Thinking nutrition and riding in 90+ heat had a lot to do with it. This is the first ride where I haven't finished strong. I would be discouraged, but somehow my pace still ended up good. I wondEr what my pace would have been under different circumstances. Got it done!

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:2h 10m /32.60 miles

Set #1 2h 10m / 32.62 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 49m
• 4.13 miles
• 11m 51s /Mi

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:30m /2.50 miles

Set #1 15m / 1.25 miles
Speed/Efficiency
Intervals: 10x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 15m / 1.28 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /0.80 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

• Health data: Hours slept: 8

Swim

• 48m 57s
• 2200.00 yards
• 02m 13s /100 yards

Stopped one time for 30-40 secs. Still need to stay focused on entry and catch or my shoulders will hurt. But today really went well. Plus the pool was a nice reprieve from the 95 degrees outside.

Run

• 1h 06m
• 5.73 miles
• 11m 31s /Mi

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:48m /4.00 miles

Set #1 48m / 4.00 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /0.80 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Bike

• 1h 14m 24s
• 20.03 miles
• 16.15 Mi/hr

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 01m /15.30 miles

Set #1 1h 01m / 15.32 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Swim

• 38m 55s
• 1800.00 yards
• 02m 09s /100 yards

I did 300 yards in 1:57/100.

Run

• 36m 21s
• 3.39 miles
• 10m 43s /Mi

Was schedules for 3.7miles, but I cut it short. Partly because I didn't feel like pushing the last bit and because it was really hot. Gonna have to start running earlier.

• Health data: Hours slept: 8