Bike

• 1h 02m 04s
• 17.08 miles
• 16.51 Mi/hr

FTP Session

68?F
Ergomo Pro/Spin
Great ride!! Felt good and no issues keeping power. I think the evening rides help w/ power becuase I have energy in my belly from the day versus not having any food in my belly in the morning. Cadence was very good also, almost 56% in the 90-95 range.

Bike

• 47m 46s
• 13.00 miles
• 16.32 Mi/hr

Commute to work

Nice ride, first time w/ the paniers and they worked great. Will do this a lot during the season.

Bike

• 1h 00m
• -----
• -----

Tired this morning, body just felt drained. Took it easy in spin, or at least tried to. Was okay during but decided to push my run off until later in the day because I just fetl tired. DId a great 25' stretch and then took S to b-fast.

Run

• 34m 01s
• 3.99 miles
• 08m 31s /Mi

Tempo Run

Garmin Forerunner 205/305
Good run, took it easier than scheduled for 2 reasons. 1.) race on sunday and didn't want to go to hard today, 2.) left calf still bothering me, feels like a huge know right in the middle.
Run felt good, didn't notice calf much. Pace felt easy.

Run

• 29m 28s
• 3.23 miles
• 09m 07s /Mi

Easy Run

Garmin Forerunner 205/305
Nice easy run this morning. Nice to get back out and stretch the legs a bit after yesterdays run. L calf a little tight, I use "The Stick" on it but still feels pretty tight. Otherwise good run, no issues.

Swim

• 33m 34s
• 2000.00 yards
• 01m 40s /100 yards

WU: 200EZ, 200IM
TR: 4x50 drill/swim,
MS: 4x300E - R:20
CD: 200E

Nice easy swim. Felt good in the water. Just cruised through the swim.

Times:
WU: 3.01,4.05
TR: 0.58,1.02,0.54,0.51
MS: 4.51,4.50,4.50,4.49 [5.09]
CD: 3.18

Sport

• Stretching
• 15m

Good Stretch and sticked my calfs

Swim

• 37m 12s
• 2350.00 yards
• 01m 34s /100 yards

Okay so I was a little pressed for time and modified my swim a bit. See below. Otherwise I felt good in the water, L shldr started to bother me a bit at the end of the 100's but otherwise it was a good swim.

WU:200EZ, 200IM
TR: 4x50 drill/swim,
MS: 13x100H - R:10
400S - R:10
CD: 50E

Times:
WU: 3.02, 4.09
TR: 0.57,1.01,0.53,0.51
MS: 1.24,1.27,1.27,1.27,1.29,1.28,1.28,1.27,1.301.28,1.27,1.28,1.28
6.21
CD: 0.51

Run

• 1h 11m 34s
• 7.50 miles
• 09m 32s /Mi

E Pace run

Garmin Forerunner 205/305
Combined yesterdays 30' E run and todays 1hr E run for a 1:15 run w/ S. Nice and easy and then picked it up a bit for the last 15'. No issues.

Swim

• 51m 36s
• 3000.00 yards
• 01m 43s /100 yards

WU:300EZ, 200IM
TR: 4x50 drill/swim,
MS: 2x1000 between S to M - R:45
CD: 300E

Felt good in the water, no shldr issues. I took it nice and easy anyways as a precaution. I lost count on my sets the first was 950yds the second 1050 yds. My mind was wandering a bit.

Probably came pretty close to S pace but not much faster. No issues keeping the pace that I did, it was a super comfortable swim.

Times:
WU: 4.51,4.16
TR: 1.03,1.05,0.55,0.55
MS: 15.42, 17.46
CD: 4.59

Bike

• 2h 03m
• 30.00 miles
• 14.63 Mi/hr

Rode outside and it was beautiful. Took the DeBarnardi so no Power. Rode w/ S as the first ride I always like to go with her in case of any issues the first time out. Didn't do any stupid trainer habits things to almost crash, but it took a few minutes to get used to the ride. I definitely need a shorter stem on the bike, will get this taken care of next week.

Ride was nice and easy, HR was Z1 for the first 1:30, then dropped S at the car and rode home, picked up the effort on this leg, per coach's instructions, and felt really good.

I will upload HR data later.

Run

• 29m
• 3.37 miles
• 08m 36s /Mi

Brick

Nice run, fast pace than I thought but that is pretty common for me off the bike. My legs came around in about 5 minutes and then just cruised for the rest of the run.

Will get exact time and HR data once I get back home.