Run

• 51m 30s
• 5.80 miles
• 08m 52s /Mi

Run around Atlantic City... weird town haha

Swim

• 1h 02m 15s
• 3000.00 yards
• 02m 04s /100 yards

Dynamo Masters LCM

Warm up
200 swim
100 kick
4x150 w/fins as...
50 catch up
50 clock drill
50 swim

Main Set
600 level 2
4x50 drill/swim by 25's
600 level 3
3x100 pace -:05 on 1:50's

Warm down
100 easy

Swim

• 1h 04m
• 3000.00 yards
• 02m 07s /100 yards

Dynamo LCM Masters

Warm up
300 swim
200 kick
200 buoy
6x50 drills

Main Set
8x100 w/paddles and fins
Odds: 60%
Evens: 85%
2 rounds of the below, no gear
50, 100, 150, 100, 50
Rd.1 at 70%
Rd.2 at 80%

Warm down
none, had to get out and coach a cycling class

Swim

• 46m
• 1900.00 yards
• 02m 25s /100 yards

Dynamo LCM

Warm up
200 swim

Main Set
2x this segment w/paddles
300 at 70%
2x150 (rd.1 80%, rd.2 85%)

Run

• 46m 30s
• 5.50 miles
• 08m 26s /Mi

Nice run... was just flowing, felt good

Sport

• Core Training
• 1h 00m

Bike

• 1h 00m
• 14.00 miles
• 14.00 Mi/hr

Dynamo cycling class

Run

• 48m
• 5.50 miles
• 08m 43s /Mi

Fun and chill PM run

Bike

• 2h 00m 30s
• 32.30 miles
• 16.08 Mi/hr

Ride w/Scatie, a few big gear burst (BGB's) which spice things up

Run

• 10m
• 1.30 miles
• 07m 41s /Mi

Brick run, just for feel, little rough to start but felt better after 3'