Bike

• 1h 30m 31s
• 28.30 miles
• 18.76 Mi/hr

Average Watts = 132

Having a little trouble gauging were I should be and how my HR will respond. I keep my mph/watts lower thinking my HR will eventually rise/spike and it doesn't. I guess I've reached the point where I'm faster.

• Calories: 1901 From fat:482.98 (54.25g, 25.41%), From Carbs:916.83 (231.7g, 48.23%), Protein:501.19 (126.66g, 26.36%)
• Calories out: 2778 From lifestyle:1749, From activities:1030, Net loss:-877
• Health data: Hours slept: 8

Run

• 55m 10s
• 6.20 miles
• 08m 54s /Mi

Fantastic run. My paces at ZR/Z1 have really come down and apparently I started way too slow to ever actually get into Z2. Nice.

Swim

• 39m 36s
• 2200.00 yards
• 01m 48s /100 yards

2 x 800 (14:27, 14:38)
1 x 600 (10:32)

• Calories: 1666 From fat:315.06 (36.01g, 18.91%), From Carbs:833.83 (214.45g, 50.05%), Protein:517.1 (132.99g, 31.04%)
• Calories out: 2680 From lifestyle:1743, From activities:937, Net loss:-1014
• Health data: Hours slept: 8

Bike

• 1h 30m 01s
• 26.41 miles
• 17.60 Mi/hr

Average Watts = 123
IMKY Course.

 

• Calories: 1623 From fat:602.67 (69.67g, 37.13%), From Carbs:531.93 (138.36g, 32.77%), Protein:488.4 (127.04g, 30.09%)
• Calories out: 2773 From lifestyle:1749, From activities:1024, Net loss:-1150
• Health data: Hours slept: 8

• Calories: 1308 From fat:589 (66.22g, 45.03%), From Carbs:289.54 (73.24g, 22.14%), Protein:429.45 (108.63g, 32.83%)
• Calories out: 1773 From lifestyle:1773, From activities:0, Net loss:-465
• Health data: Hours slept: 8

Bike

• 1h 00m 01s
• 17.70 miles
• 17.70 Mi/hr

Average Watts = 99
Florida 70.3 course.

Swim

• 37m 13s
• 2200.00 yards
• 01m 41s /100 yards

Recovery swim.

• Calories: 1338 From fat:479.46 (58.16g, 35.83%), From Carbs:521.8 (142.43g, 39%), Protein:336.74 (91.91g, 25.17%)
• Calories out: 2782 From lifestyle:1747, From activities:1036, Net loss:-1444
• Health data: Hours slept: 8

Run

• 1h 31m 22s
• 9.86 miles
• 09m 16s /Mi

9:40s down to 8:30s. Rolling hills on the side streets of of Route 10.

Swim

• 51m 27s
• 3000.00 yards
• 01m 43s /100 yards

300 swim, 100 skate, 100 pull
200 swim, 100 skate, 100 pull
100 swim, 100 skate, 100 pull
300 swim, 100 skate, 100 pull
200 swim, 100 skate, 100 pull
100 swim, 100 skate, 100 pull
3x (50 R Arm / 50 Free / 50 L Arm / 50 Free)

Bike

• 1h 20m 36s
• 22.40 miles
• 15.93 Mi/hr

Tabata Intervals
1 - 325 Watts
2 - 283 Watts
3 - 287 Watts
4 - 280 Watts
5 - 315 Watts
6 - 288 Watts
7 - 263 Watts
8 - 295 Watts

• Calories: 1973 From fat:799.9 (87.4g, 40.54%), From Carbs:635.94 (156.33g, 32.23%), Protein:537.16 (132.05g, 27.23%)
• Calories out: 3915 From lifestyle:1711, From activities:2204, Net loss:-1942
• Health data: Hours slept: 8

Bike

• 4h 01m 07s
• 62.75 miles
• 15.61 Mi/hr

Average Watts = 124

A loop and a bit of the IMLP course. Finally did the entire Whiteface climb. At least I know I can do it in a reasonable HR range.

Run

• 38m 40s
• 4.00 miles
• 09m 40s /Mi

Felt tired -- really feeling the last three weeks, plus conditions were super crappy but it was nice to be able to run outside rather than on the treadmill.

• Calories: 2450 From fat:790.2 (89.24g, 32.25%), From Carbs:1197.66 (304.31g, 48.88%), Protein:462.14 (117.42g, 18.86%)
• Calories out: 4383 From lifestyle:1695, From activities:2689, Net loss:-1933
• Health data: Hours slept: 8