Bike

• 30m
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Bike Base Endurance 30 Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

Bike

• 45m
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Recovery Very Easy 45 Easy spin for 45 minutes in small chain ring.

Run

• 2h 15m
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Run Base Endurance 135 Run 2:15 - first 20' easy - get warmed up. Then 25' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 25' at Z3, just be uncomfortable, then 25' at Z2, maybe jump on track to pace? Then 25' at Z3 again, and 15' to cool down.

Run

• 50m
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Run Base Endurance 50 Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Bike

• 3h 00m
• 52.00 miles
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Bike ME Muscular Endurance 180 Rode 26 mile loop around glimmerglass lake. 2 loops. In cooperstown ny.

Run

• 1h 08m
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Swim

• 40m
• 1800.00 meters
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2x (200 swm 200 pull ) wu 12 x 25 dps 7 x 100

Bike

• 1h 00m
• 13.21 miles
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On trainer
Endurance
Zone 1 - 2

Run

• 45m 06s
• 3.61 miles
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Endurance
Zone 1 -2

• Calories out: 3148 From lifestyle:2100, From activities:1047
• Health data: Hours slept: 6