Swim

• 39m 43s
• 1800.00 yards
• 02m 12s /100 yards

Warmup: 450 yards

Pace: 02m 51s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:26m /1100 yards

Set #1 26m Endurance
Pace: 02m 53s - 02m 34s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 250 yards

Pace: - 02m 51s /100 yards
Freestyle at recovery pace

• Health data: Hours slept: 8

Run

• 53m
• 4.30 miles
• 12m 19s /Mi

Slower run. I added a long low grade climb, which I am sure slowed me down a bit. Good run overall.

Warmup: 10 minutes /0.80 miles

Swim

• 1h 01m
• 2550.00 yards
• 02m 23s /100 yards

Today's swim was absolutely ridiculous. I could not get it together for the life of me. I felt like I was flailing til the last 500yrds. Oh well. Still managed to decent time overall.

• Health data: Hours slept: 8

Bike

• 3h 18m
• 51.08 miles
• 15.48 Mi/hr

Great bike for me. Longest and first time hitting the 50 mile mark and it felt great. Stayed in low gear for the first half to save my legs. Used high gear when my legs would allow it on the return ride.

There were some slow down moments for water, stop lights, conversation with a fellow rider and the make sure the lady who ran into me with her bike was okay.

Drank one (2 scoops) bottle of infinit, ate one GU and drank water often. Seemed sufficient, but want to double check my calories with Steve.

My left lat, of all muscles, was starting to bother me. 8 miles from the end my knees started complaining and I was ready to get off that seat.

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 17m /34.20 miles

Set #1 2h 17m / 34.19 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

• Health data: Sleep: 3 Fatigue: 3 Hours slept: 8

Bike

• 36m 51s
• 9.77 miles
• 15.90 Mi/hr

scheduled to do 15m, but the loop was shorter than I thought and dinner plans with friends took priority.

• Health data: Hours slept: 8