Bike

• 48m 19s
• 12.79 miles
• 15.88 Mi/hr

FT Test. Tough session, but I got r' done. Felt good and was able to keep my wattage up. It will be interesting to see how my zones change.
Duration: 20:00
Norm Power: 283

Swim

• 49m 57s
• 3000.00 yards
• 01m 40s /100 yards

WU:400EZ, 200 kick, 200 DPS,
TR: 6x50 drill/swim, 2x100 S/M,
MS: 400 M/S (r:30), 100E (r:15), 400 M/S (r:30), 100E (r:15), 400 M/S (r:30), 100E (r:15),
CD: 200 bilateral

Felt great in the water. Will probably need to reduce times next week.

Times:
WU: 6.34,4.58,3.15 (avg 15)
TR: 0.52,0.49,0.50,0.50,0.54,0.52,1.32,1.32 [1.35]
MS: 6.06 [6.20]
1.42 [1.45]
6.02
1.43
6.10
1.42
CD: 3.28

Bike

• 47m 19s
• -----
• -----

Spin Class. Felt great in class, legs are responding nicely to the unload week. However, body in general is fatigued, to much travel and to little sleep.

Run

• 30m 46s
• 3.34 miles
• 09m 13s /Mi

Good run no issues. Avg. pace 9:15, AHR 131 (about 10 beats below Z2).

Run

• 29m 55s
• 3.20 miles
• 09m 21s /Mi

easy run E pace or high Z1

Nice easy run on the treadmill. 1% grade and 9:15m/m, just cruised. Wore Zoot shoes again and I must say I really like them,

Swim

• 40m 58s
• 2500.00 yards
• 01m 38s /100 yards

WU: 300EZ bilateral
TR: 4x50 drills, 200 paddles,
MS: 3x500S - R:15
100 all out
CD: 200DPS

Once I got to the pool it was a good swim. However, getting there seemed to pose the biggest challenge. Just didn't want to go to the pool to swim today, I think I am having California withdrawl. :)

Good swim was able to really feel myself slipping through the water. However, I also realize that I have a long way to go, a woman came in while I was swimming and was blowing my doors off on the lengths, then I would catch up by doing a flip turn and she would pull ahead again on the length. Her stroke was very powerful, I could actually see her accelerate with each stroke and it seemed (at least to my eye) effortless).

Times:
WU:4.57
TR: 0.55, 0.50, 0.56, 0..51, 3.28
MS: 8.08, 8.04, 8.03 [8.20]
1.21
CD: 3.18 (Avg. DPS 16-17)

Bike

• 1h 03m 40s
• 16.64 miles
• 15.68 Mi/hr

FT Session

Good ride. It has been a while but I had no issue keeping wattage. Fwlt good but can tell my nutrition hasnt been on lately due to my traveling. Will get that back on track pronto.