Swim

• 53m 54s
• 2200.00 yards
• 02m 27s /100 yards

Lunchtime swim at the Y.
Approx. a minute rest between major sets.

1x200 200 Drills, lengthen 5:42
1x200 200 Drills, balance 6:10
1x200 200 Drills, underskate 5:08
1x500 500 wu 9:14 1:50min/100yds
4x150 600 Strokes(8,10,12,14,16,rec) 2:53, 2:58, 3:05, 2:43
1x500 500 cd 9:01 1:48min/100yds

• Health data: Sleep: 2 Hours slept: 6 Overall Workout: 4

Bike

• 2h 43m 07s
• 47.39 miles
• 17.43 Mi/hr

Long bike. Tried a new route. 2nd ride in a while, excluding the spin class. Felt strong. Didn't push a whole lot, just tried to stay consistent and in an aero position throughout the ride. A couple of the steeper shorter hills I came up out of aero, but that's it.

• Health data: Sleep: 4 Hours slept: 7 Overall Workout: 4

Swim

• 54m 53s
• 2200.00 yards
• 02m 29s /100 yards

Lunchtime swim at the Y.

3x200 600 2:58, 3:45, 4:48

• Health data: Sleep: 4 Hours slept: 8 Overall Workout: 4

Run

• 1h 18m 39s
• 8.47 miles
• 09m 17s /Mi

Early morning tempo run.

Profile by Interval, 4x12min with 4min recovery.
L1wu- .942miles 10:00min 10:47pace
L2int1- 1.422miles 8:22pace
L3int2- 1.458miles 8:20pace
L4int3- 1.360miles 8:49pace
L5int4- 1.417miles 8:35pace
L2cd- .293miles 4:40min 16:13pace

Profile by Mile.
L1- 10:24min 10:52pace
L2- 8:00min 8:29pace
L3- 9:28min 9:45pace
L4- 8:16min 8:25pace
L5- 9:00min 9:06pace
L6- 8:48min 8:55pace
L7- 9:42min 9:49pace
L8- 9:52min 10:04pace
L9- 5:09min 15:04pace

Got home just in time to stop 3yr old Isaac from opening the door to Mom and baby, who were still sleeping. WHEW! 6:45am is too early for that kid to be waking up.....

• Health data: Sleep: 3 Hours slept: 6 Overall Workout: 4

Swim

• 34m 36s
• 1300.00 yards
• 02m 39s /100 yards

Lunchtime swim at the Y.

1x500 500 10:28 2:06min/100yds 16strokes per 25yds
20x50 700 19:50 2:50min/100yds drills
1x100 100 1:24 1:24min/100yds, faster arm turnover but still maintained 15or16 strokes per 25yds.

Sport

• Yoga
• 30m