Bike #1

• 22m
• 5.00 miles
• 13.64 Mi/hr

Swim

• 38m 29s
• 2050.00 yards
• 01m 52s /100 yards

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:22m /1200 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 800 yards
Threshold
Intervals: 4x200' on 25' rest
Pace: 01m 56s - 01m 47s /100 yards


Cooldown: 300 yards

Bike #2

• 51m
• 12.50 miles
• 14.71 Mi/hr

• Calories: 3616 From fat:1264.5 (129.03g, 34.97%), From Carbs:1804.44 (414.27g, 49.9%), Protein:547.06 (125.6g, 15.13%)
• Calories out: 3655 From lifestyle:2546, From activities:1109, Net loss:-39
• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 3

Run

• 1h 08m 17s
• 8.01 miles
• 08m 31s /Mi

Wasn't going to train today but found myself with a block of time. Felt as good as I have running since maybe the Boone OLY. Could be the shoes.

• Calories: 2266 From fat:605.28 (50.67g, 26.71%), From Carbs:1083.52 (204.09g, 47.82%), Protein:577.2 (108.72g, 25.47%)
• Calories out: 3388 From lifestyle:2553, From activities:835, Net loss:-1122
• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Bike

• 3h 46m 13s
• 70.03 miles
• 18.57 Mi/hr

• Calories: 3463 From fat:1379.95 (118.51g, 39.85%), From Carbs:1432.23 (276.76g, 41.36%), Protein:650.82 (125.76g, 18.79%)
• Calories out: 5322 From lifestyle:2435, From activities:2887, Net loss:-1859
• Health data: Hours slept: 8

Run

• 1h 11m 19s
• 8.01 miles
• 08m 54s /Mi

Nice loop up the cliff avenue and 49th st. hills with JPK. Felt good.

• Calories: 2927 From fat:1060.06 (104.59g, 36.22%), From Carbs:1366 (303.25g, 46.67%), Protein:500.94 (111.21g, 17.11%)
• Calories out: 3452 From lifestyle:2572, From activities:880, Net loss:-525
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 4

Swim

• 42m
• 2100.00 yards
• 02m /100 yards

Nice and easy.

Bike

• 36m 01s
• 12.68 miles
• 21.12 Mi/hr

Crit. Won the prime. Got 8th after leading out Jon, who freaking faded in the sprint to 4th.

• Calories: 2924 From fat:1154.8 (126.27g, 39.49%), From Carbs:1368.24 (336.63g, 46.79%), Protein:400.96 (98.65g, 13.71%)
• Calories out: 3546 From lifestyle:2567, From activities:979, Net loss:-622
• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 3

Run

• 2h 20m
• 15.00 miles
• 09m 19s /Mi

Had to do 45 minutes on track because of a thunderstorm then outside for 10. Pretty much a sufferfest from the get go. Calves tight.

Swim

• 42m
• 2200.00 yards
• 01m 54s /100 yards

Straight

• Calories: 3487 From fat:1110.03 (115.89g, 31.83%), From Carbs:1894.26 (444.96g, 54.32%), Protein:482.71 (113.39g, 13.84%)
• Calories out: 4553 From lifestyle:2493, From activities:2060, Net loss:-1066
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Hours slept: 6

Swim

• 34m 49s
• 1850.00 yards
• 01m 52s /100 yards

Warmup: 550 yards (10:28)
Main Set:16m /900 yards
Set #1 400 yards (8:04)
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 500 yards
MaxO2
Intervals: 5x100' on 60' rest
(1:37; 1:39; 1:38; 1:41; 1:39)

Cooldown: 400 yards (8:02)

Bike #1

• 1h 12m
• 16.25 miles
• 13.54 Mi/hr

Bike #2

• 50m
• 12.50 miles
• 15.00 Mi/hr

• Calories: 3042 From fat:1000.48 (109.3g, 32.89%), From Carbs:1548.68 (380.68g, 50.91%), Protein:492.84 (121.14g, 16.2%)
• Calories out: 3947 From lifestyle:2476, From activities:1471, Net loss:-905
• Health data: Hours slept: 8