Run

• 42m
• 5.20 miles
• 08m 04s /Mi

mid distance run
E1

Swim

• 30m
• 2000.00 yards
• -----

distance is aprox. Open water swim.

Bike

• 2h 38m 52s
• 50.20 miles
• 18.96 Mi/hr

long ride
avg watts 156
cad avg 90
torque 55

Swim

• 50m
• 2500.00 yards
• -----

WU: 400 drills
20x100 Steady all with 15sec RI
CD: 100E

Run

• 30m
• 4.00 miles
• -----

Easy recovery run
E1-E2

Strength

• 45m

WU is some light stretching and easy lunges or side lunges.
MS: choose 4-6 "core" movements and do them each for 30-60sec each with 30sec recovery. Some ideas are: planks, side planks, back planks w/feet on chair, push-up, push-up to pike, one legged hand touches, crunches, side crunches, supermans, lateral leg lifts, etc.
CD: light stretching and multi-plane movements.

Run

• 42m 38s
• 5.90 miles
• 07m 13s /Mi

WU: 10-15min build to high Z2
MS: Insert 2x8min at high Zone 3 (if the leg is ok) with 3min jog between each.
CD: 10mins easy (Z1)

1st interval: HR172, 10.6 mph, 6:13 pace
2nd interval: HR170, 10.2 mph, 6:20 pace

Swim

• 43m
• 2400.00 yards
• -----

WU: 150 pull for form, 150 swim easy, 100 kick.
MS: 5 x 100 very fast (20").
50 kick easy.
5 x 100 hold 1st set pace (30").
50 kick easy.
5 x 100 hold 1st set pace (40").
CD: 100 kick easy, 300 pull for form.

Avg pace 1st set: 1:16.8
Avg pace 2nd set: 1:16.8
Avg pace 3rd set: 1:17.5