Bike

• 30m
• 11.77 miles
• 23.54 Mi/hr

Indoor Spin on StarTrak - random hill program for 30 min.

Swim

• 56m 19s
• 2950.00 yards
• 01m 54s /100 yards

wu: 200swim, 200kick, 200pull, 200swim
main: 1950 ladder - 300, then 275, 250, etc…to 25
cd: 4 x 50, each slower than last

Bike

• 3h 06m 30s
• 41.50 miles
• 13.35 Mi/hr

Aliso Creek Bikeway

Run #1

• 29m
• 3.20 miles
• 09m 03s /Mi

30 min at RPE 3 after ride

Run #2

• 29m 19s
• 3.20 miles
• 09m 10s /Mi

30 min at RPE 3 before ride

Bike

• 45m
• 12.00 miles
• -----

First 30 minutes at RPE 4, last 15 minutes at RPE 6.

Swim

• 30m
• 1200.00 yards
• 02m 30s /100 yards

12 x 100 (alternate each 100 with normal breathing and bilateral)

Run

• 2h 15m
• 14.00 miles
• -----

Long run; RPE of 3 throughout; used
hydration and 9/1 plan