Swim

• 1h 00m
• 2377.44 meters
• -----

WU: 600
200s, 8x50 (desc 1-4, 5-8)
Tech: 800
4x200pull odd b3, even b5
Main Set: 1200
300, 200, 100 (:20rbi)
first set swim
second set pull

Bike

• 1h 00m
• 16.60 miles
• 16.60 Mi/hr

Light spinning.

Run

• 50m 19s
• 6.63 miles
• 07m 35s /Mi

Run test.

WU: 3.31 miles in 26:47 (8:05/mi ave all in)MHR 154, AHR 142
Test: 2.91 miles in 20 (light tempo 6:52/mi ave) MHR 171, AHR 160

One Minute all stop: MHR 171, AHR143, HR after one minute 108

Weight pre: 137.5
Weight post: 136.6

Swim

• 30m
• 1300.00 meters
• -----

Test.

WU (300) 200+4x25Tpace
Main Set (1000) 10x100T-pace (:20rbi)

I may have phoned this in a bit. But I wanted to be "real" and maintain a pace that was comfortably hard without sacrificing form and stroke count.