Run

• 1h 05m
• 9.00 miles
• -----

Long run E2
10 min E1 - 1.3 miles->7:41 pace
49:00 min E2 - HR157, 7 miles->7:00 pace
4:54 min at E3 - HR173, 0.75 miles->6:32 pace

Swim

• 56m
• 3200.00 yards
• -----

WU: 500E
MS: 10x100S with 50K easy in between
2x500S -> avg per set 6:44 min at 1:22 min/100yds
CD: 200E

Bike

• 2h 26m
• 41.66 miles
• 17.12 Mi/hr

Long Base ride E1-E2
avg power: 162
avg cadence: 86
avg torque: 68
avg power/weight: 2.53
energy kJ: 1423

Run

• 30m
• -----
• -----

Transition Run E2

Swim

• 55m
• 3000.00 yards
• 01m 49s /100 yards

Swim

• 35m
• 2200.00 yards
• 01m 35s /100 yards

WU: 500E
10x100E with with 50K in between
CD: 200

Run

• 40m
• -----
• -----

EZ e1-e1 run

Bike

• 1h 00m
• 15.56 miles
• 15.56 Mi/hr

WU: the WU is 15min build to Z2. Then 5min of 30sec @ 150 watts, 30sec at 250 watts.
MS: the "surges" are inserted into a long block of Tempo (Zone 3). They are evenly spaced, 10sec, seated efforts. Done as follows: the set is 30min continual at 190-200 watts with a cadence ~90RPM, every 5th minute shift to one harder gear and do a 10sec "surge" (try to go above 400 watts), then return the tempo pace. 6 surges total
CD: 20 minutes Zone 1
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Ride Summary:
power avg ->189
cadence avg -> 90
energy -> 680

Swim

• 48m
• 2550.00 yards
• -----

WU:50 swim, 50 kick, 100 swim, 50 kick, 200 drills, 50 swim fast.
MS:3 x (5 x 100 very fast (30"), 50 kick easy).
1 x 100 fastest of workout.
CD: 300 easy swim.
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avg 100s 1st set -> 1:16 min
avg 100s 2nd set -> 1:16 min
avg 100s 3rd set -> 1:17 min
last and fastest 100 -> 1:11 min

Bike

• 1h 10m
• 18.81 miles
• 16.12 Mi/hr

Strenght Trainer Ride
WU: 20 min build E1-E2
MS: 6x3 min big ring at cadence: 60,65,70,75,65,70 as E2 (rest 2 min in between)
10 min as 2 min 85 cad, 2 min 90 cad all E2
CD: 10 min E1
power avg 181, cad avg 83, torque avg 73, avg power/weight 2.83, energy kJ 759

Run

• 30m
• 4.00 miles
• 07m 30s /Mi

Transition run E2