Run

• 1h 07m 54s
• 6.60 miles
• 10m 17s /Mi

Tough run this morning. Have a presentation today at work and could not get it out of my mind, ruined what would normally have been a great run. Luckily training partners make the time go by and keep your mind distracted. :)

Swim

• 21m 04s
• 1300.00 yards
• 01m 37s /100 yards

ms: 400 [6:41, 1:40/100], 4x100 [1:21, 1:24, 1:24, 1:24], 200 [3:18, 1:39/100], 2x100 [1:23, 1:25], 100 [1:35] longs R3, 100's R7-8

Felt good in the water today, mainly because it was a short swim and my presentation is done and I can relax a little.

Sport

• Stretching
• 25m

Stretched well after swim.

Bike

• 1h 15m
• -----
• -----

Spin class opened early to get some extra minutes in. Worked on hills today, felt good during class.

Strength

• 1h 00m

Body Pump - Legs are still feeling saturdays lift. They were killing me!!!

Bike

• 1h 00m
• 16.50 miles
• 16.50 Mi/hr

Spin on the trainer, watched Grey;s Anatomy from last night, that and the company made the time pass by quickly.

Legs were sore today from Sat. lift, but felt better after the spin.

Swim

• 24m 19s
• 1500.00 yards
• 01m 37s /100 yards

wu: 2x75 last 25 is BS [1:22, 1:23]
ms: 2x600 1st R4 [9:50, 1:38/100], 2nd R7 [9:13, 1:32/100]
cd: 150 easy

Felt ugly in the pool today, just didn't not feel smooth or strong, however, times are good. Just a mental lapse day, and after so many sessions in the pool last week, so be it!! :)

Sport

• Stretching
• 40m

Stretched well after the spin 10m.

Stretched really well after my swim, 30m. Really took my time and sank into the stretches, felt great afterwards!!!!

Swim

• 55m 18s
• 3450.00 yards
• 01m 36s /100 yards

Race-specific
wu: 4 x 75, last 25 in each is backstroke [1:21, 1:20, 1:22, 1:23].
main: 4 x 750, all at RPE 4-5 [11:47, 11:49, 11:53, 11:54] [1:35/100]
cd: 150 easy [2:26]

Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

60 minutes easy alternating every 10 minutes from big ring to small.

Run

• 39m 21s
• 3.96 miles
• 09m 55s /Mi

30 minutes easy running.

Swim

• 30m
• 1650.00 yards
• 01m 49s /100 yards

30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.

Nice swim concentrated on different aspects of form throughout and practiced drafting abit.

Strength

• 1h 00m

D2-Core V

Stretched a little after lifing

Sport

• Stretching
• 20m

Stretched after lifting and after getting off of the bike.

• Calories: 1623 From fat:515.27 (59.14g, 31.75%), From Carbs:808.63 (208.83g, 49.82%), Protein:299.1 (77.24g, 18.43%)

Bike

• 50m
• -----
• -----

Spin Class, took it easy today, as I am getting drained from the workouts this week.

Swim

• 45m 01s
• 2550.00 yards
• 01m 46s /100 yards

Long Day.
wu: 300K[7:42], 300E[4:59, 1:40/100]
ms: 1750 [29:04, 1:40/100]
cd: 200E [3:16, 1:38/100]

Tried to mix up the 1750, by changing breathing sides, intensity, etc. Concentrated on staying smooth and the pull, felt like a great pace and could have continued.

Sport

• Stretching
• 15m

Stretched before spin class, hamstrings are feeling the strides yesterday a little and are tight as guitar strings. :( Will stretch again this evening.

• Calories: 2613 From fat:987.43 (112.18g, 37.79%), From Carbs:1151.8 (294.42g, 44.08%), Protein:473.77 (121.1g, 18.13%)