Run

• 35m 45s
• 4.00 miles
• 08m 56s /Mi

On the treadmill.

Sport

• Massage
• 1h 00m

• Calories out: 2225 From lifestyle:1744, From activities:481
• Health data: Hours slept: 6

Bike

• 1h 15m 12s
• 22.29 miles
• 17.78 Mi/hr

Average Watts = 144
IMKY course.

• Calories out: 2669 From lifestyle:1748, From activities:921
• Health data: Hours slept: 6

Swim

• 38m 51s
• 2100.00 yards
• 01m 51s /100 yards

1 x 2100

Recovery swim. Pool was super warm, almost too warm to swim.

Bike

• 1h 11m 09s
• 22.11 miles
• 18.65 Mi/hr

Average Watts = 110
Florida 70.3 course. No HR -- monitor doesn't work well when I'm covered with chlorine.

• Calories out: 2970 From lifestyle:1741, From activities:1228
• Health data: Hours slept: 6

Run

• 1h 42m 24s
• 11.70 miles
• 08m 45s /Mi

Windy, was supposed to run this morning but with the windchill it was -6. Ran the rail trail. Headwind out, tailwind back. Felt really strong. Had a little difficulty pushing into Z2 on the way back because of the headwind and the effects of yesterday's ride on the legs.

Bike

• 1h 30m 01s
• 27.80 miles
• 18.53 Mi/hr

Tabata Intervals. Maxed Watts at 543.
1 - 392 Watts
2 - 286 Watts
3 - 306 Watts
4 - 307 Watts
5 - 339 Watts
6 - 307 Watts
7 - 283 Watts
8 - 356 Watts

• Calories out: 4029 From lifestyle:1724, From activities:2305
• Health data: Hours slept: 6

Bike

• 4h 17m 01s
• 86.84 miles
• 20.27 Mi/hr

Average Watts = 141

Trainer ride on the IMKY course. Fairly good physical and mental effort. One bathroom break around 2 hours.

Run

• 46m 51s
• 5.00 miles
• 09m 22s /Mi

T-Run. Super windy. Sustained wind of 25 mph with gusts up to 40 mph. Hard to stay on my feet at certain points. Other than the wind, good run. Legs felt really good coming off the bike.

• Calories out: 6425 From lifestyle:1702, From activities:4724
• Health data: Hours slept: 6

Swim

• 48m 33s
• 2900.00 yards
• 01m 40s /100 yards

1 x 1000
3 x 300
5 x 200 Pull

Bike

• 1h 30m 04s
• 24.55 miles
• 16.35 Mi/hr

ZR Recovery Ride.
Average Watts = 116
Florida 70.3 course.

Sport

• Massage
• 1h 00m

• Calories out: 3383 From lifestyle:1723, From activities:1660
• Health data: Hours slept: 6

Run

• 1h 14m 40s
• 8.50 miles
• 08m 47s /Mi

Over/Under
20 Min @ Z1
3 x (1 Mile @ Z1, 1 Mile @ Z2)
Cool down

Z2 miles were 7:50, 7:58 and 7:48. Kept the Z1 miles pretty easy as my legs are still achy.

Bike

• 2h 06m 22s
• 37.90 miles
• 18.00 Mi/hr

Average Watts = 152

20 Min @ Z1
2 x (20 Min @Z2, 5 Min @ ZR/Z1)
ZR/Z1 to 2:05

Body was totally spent. Was exhausted all day and just put everything I had into the ride. Re-arranged my schedule so I can sleep in tomorrow morning and then get a massage before heading into work.

• Calories out: 4144 From lifestyle:1722, From activities:2423
• Health data: Hours slept: 6