Bike

• 1h 00m
• 15.00 miles
• 15.00 Mi/hr

60 min. indoor spin alternating every 10 minutes from big ring to small.

Run

• 30m
• 3.20 miles
• 09m 22s /Mi

Carl Hankey greenbelt

Swim

• 49m 09s
• 2550.00 yards
• 01m 55s /100 yards

Distance
wu: 300 swim, 300 kick
main 1x1750
cd: 4x50 easy

Strength

• 16m

Amy Bento High Low Knock Out - Core and stretch segments

• Health data: Hours slept: 7

Run

• 1h 25m
• 9.20 miles
• 09m 14s /Mi

Tried out my new Newtons ;-)

Ran from home to Alicia and back along Olympiad

Swim

• 1h 09m 24s
• 3450.00 yards
• 02m /100 yards

Race-specific
wu: 4 x 75, last 25 in each backstroke.
main: 4 x 750, RPE 4-5
cd: 3 x 50 easy

• Health data: Hours slept: 7

• Health data: Hours slept: 7

Bike

• 1h 00m
• 14.00 miles
• 14.00 Mi/hr

Tried out my new shoes and pedals...I definitely need more practice clipping in and out ;-)

Swim

• 28m 28s
• 1450.00 yards
• 01m 57s /100 yards

Speed day
wu: 400 continuous. last 50 in each 100 kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Strength

• 32m

Cathe Afterburn Express #3

• Health data: Hours slept: 7

Swim

• 48m 03s
• 2450.00 yards
• 01m 57s /100 yards

Long Day
WU: 4x150 swim, kick, pull, swim
Main: 1650 Ladder - 275, 250, 225 to 25
CD: 200 easy

Sport

• Yoga
• 34m

Cathe YogaMax - Express workout #2

• Health data: Hours slept: 7

Bike

• 2h 21m 46s
• 34.38 miles
• 14.55 Mi/hr

• Health data: Hours slept: 7

Run

• 58m
• 6.50 miles
• 08m 55s /Mi

6.5 mile run with 20 sec. strides every 10 min. plus 4 back to back strides at the end.

Swim

• 44m 27s
• 2300.00 yards
• 01m 55s /100 yards

Recovery swim
wu: 150 easy
main set 1: 5x200 (50 easy, 50 build, 50 easy, 50 hard)
main set 2: 1x1000
cd: 150 easy

• Health data: Hours slept: 7