Bike

• 3h 20m 37s
• 40.84 miles
• 12.21 Mi/hr

Rode to Muldoon's for Brunch and back home again. (Shady Canyon out and Bonita Canyon back). Windy day.

• Health data: Hours slept: 7

Swim

• 15m
• 500.00 yards
• 03m /100 yards

Open water practice in Lake Mission Viejo.

Run

• 1h 00m
• 6.50 miles
• 09m 13s /Mi

Bridge run with kicker to end of my street and back at the end. Warm out today.

Strength

• 30m

Amy Bento Abs & Stretch #2

• Health data: Hours slept: 7

Run

• 1h 31m
• 9.20 miles
• 09m 53s /Mi

Felipe/Olympiad to Alicia and back...tight lower back today :-(

Swim

• 30m 49s
• 1550.00 yards
• 01m 59s /100 yards

Speed day
wu: 400 continuous, last 50 in each 100 kick
main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Strength

• 26m

Amy Bento Abs and Stretch #1

• Health data: Hours slept: 7

Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

Steady, high cadence spin (small ring)

Strength

• 49m

Cathe Total Body Trisets - Express workout

Sport

• Yoga
• 35m

Hemalayaa Yoga for Young Bodies - Chill Vibe

• Health data: Hours slept: 7

Bike

• 1h 30m
• 21.00 miles
• 14.00 Mi/hr

Run

• 56m
• 6.10 miles
• 09m 10s /Mi

Ran 9/1's with a short stride and quick cadence...felt pretty good today even though I had just finished a 90 min. spin

Sport

• Yoga
• 35m

Hemalayaa Yoga for Young Bodies - Chakra Shaker segment

• Health data: Hours slept: 7

Swim

• 40m
• 2000.00 yards
• 02m /100 yards

Race Specific
wu: 2x150, last 50 back
main: 3x500, build from RPE 3 to 5
cd: 200 easy

• Health data: Hours slept: 7