Bike

• 29m 52s
• 9.44 miles
• 18.96 Mi/hr

After work ride on the fixie. Much cooler than yesterday.

Profile by loop.
L1- 4:06 w/u
L2- 3:41
L3- 3:31
L4- 3:35
L5- 3:47
L6- 3:37
L7- 3:39
L8- 3:53 coasted in...

Swim

• 59m 36s
• 2600.00 yards
• 02m 17s /100 yards

Lunchtime at the Y.
TI Drills w/fins, 1500yds
2:29 100 wu, 2min break
2:02 200 HandLeadSweetSpot 40sec break
3:43 200 StopStopSwitch
4:05 200 SingleArmFreestyle 100 each side
5:33 200 HeadLeadBodyDolphin
4:29 200 HandLeadBodyDolphin
5:08 200 SlideToTheCorners
5:08 200 StoneSkipping 1min break

Swim 1100yds
1:40 20sec break
1:37 20sec break
1:38 30sec break
1:42 20sec break
1:39 1min break
1:36 1min break
1:39 1min break
1:39 30sec break
1:45
1:46
1:45

Got tired on the last 3 100's but did them straight just to finish.

• Health data: Overall Workout: 4

Run

• 24m 25s
• 3.02 miles
• 08m 05s /Mi

5:30pm run and it was HOT! Felt good until the last .4miles, then crawled in.......not really, but the heat got to me by then. Didn't feel strained until the end. Good training run for me.

Profile by mile.
m1- 8:12min
m2- 8:04min
m3- 8:10min

• Health data: Overall Workout: 4

Bike

• 1h 49m
• 12.70 miles
• 6.99 Mi/hr

Mountain bike ride. HOT!

Bike

• 40m
• 11.50 miles
• 17.25 Mi/hr

Milaminutes spin class. I was late so she didn't get her full chance to make me hurt :)

Swim

• 22m 09s
• 1192.00 yards
• 01m 51s /100 yards

After spin class. Shoulders felt a little burnish, not sure why....

25meter pool, so times a little longer.
1:51
1:54
1:54
2:04
2:06
2:04
2:03
1:00 min break
1:57
1:55
2:06
2:06