Run

• 10m
• 1.00 miles
• -----

easy run

Swim

• 20m
• 1000.00 yards
• -----

very easy swim

Run

• 40m
• 4.90 miles
• -----

32 min, E2 HR 151, speed 8.8mph, 7:01 pace
8 min E1

Swim

• 50m
• 2800.00 yards
• -----

WU: 300S, 200P/P, 4x50K (RI:15) MS: 8x50 as 25Drill/25Swim (RI:10), 3x300DSC each 300 (RI:45), 4x150E/S/H each 50 (RI:25) CD: 200S

Bike

• 1h 25m
• 23.84 miles
• 16.83 Mi/hr

WU: 15min @ 150 watts, then 5min of 30sec @150, 30sec @250 continual:
MS: 3x15min Threshold with 4min recovery. The reps go as follows: #1 240 watts, #245 watts, #3 is done as 30sec at 300 watts, 30sec at 200 watts continual for 15min...this will be a tough one.
CD: 15min Zone 1...easy.

Ride totals -> cad avg 90, watts avg 198, toque avg 75, avg power/weight 3.09, energy 1011 kJ

Swim

• 35m
• 2000.00 yards
• -----

WU: 8x50 as 25 drill 25 swim
MS: 3x500 (one set with pull buoy)
CD: 100E

Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

Trainer warm up
20 min E2 and 8 min E3

Run

• 45m
• 6.00 miles
• 07m 30s /Mi

40 in at E2 HR 153 - 7:16 pace - 8.4 speed
5 min coold down E1

Swim

• 50m
• 2750.00 yards
• -----

WU: 500 easy swim.
MS:
4 x 50 very fast (20").
50 kick easy.
4 x 50 very fast (20").
50 kick easy.
4 x 50 very fast (20").
50 kick easy.
avg pace for interval -> 0:35 sec
500S -> 6:35min - 1:19 pace!
6x100 leave on times below: #1-1:45 #2-1:40 #3-1:35 #4-1:30 #5-1:25 #6-1:45
CD: 400 easy swim.

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