Bike

• 1h 49m 28s
• 30.20 miles
• 16.55 Mi/hr

10 Min Intervals @ 55 RPM
1 - 199 Watts
2 - 189 Watts
3 - 187 Watts

(2 & 3 involved some serious tail wind so it was tough to push hard)

Run

• 47m 38s
• 5.51 miles
• 08m 38s /Mi

T run. Nasty headwind on the way out, mice push on the way back. HRM is being sketchy, think I may need a new battery.

 

• Calories out: 3566 From lifestyle:1700, From activities:1865
• Health data: Hours slept: 7

Swim

• 45m
• 2100.00 yards
• -----

2 x 50 Skate
2 x 50 Zipper Skate
4 x 50 Single Switch
4 x 50 Double Switch
4 x 50 Triple Switch
6 x (50 Fist/ 50 Free)
1 x 700

• Calories out: 2084 From lifestyle:1723, From activities:361
• Health data: Hours slept: 7

Run

• 1h 54m 25s
• 13.10 miles
• 08m 44s /Mi

Legs were completely shelled. Had a really hard time for the first few miles, my legs did not want to go. Started in 8:50s and gradually brought it down to 8:30s. Took a lot of mental energy to keep going.

Bike

• 1h 24m 10s
• 22.38 miles
• 15.95 Mi/hr

Average Watts = 141
Tabata Intervals
1 - 370 W / 25.3 mph
2 - 298 W / 25.7 mph
3 - 356 W / 25.9 mph
4 - 313 W / 22.0 mph
5 - 337 W / 25.0 mph
6 - 379 W / 27.1 mph
7 - 312 W / 23.5 mph
8 - 303 W / 25.6 mph

• Calories out: 4023 From lifestyle:1692, From activities:2331
• Health data: Hours slept: 7

Bike #1

• 2h 02m 16s
• 35.73 miles
• 17.53 Mi/hr

Average Watts = 145

Out and back to the ridge with 4 loops. Rode by myself and then picked up Shaun to go ride the Rev 3 course.

Bike #2

• 3h 24m 54s
• 51.59 miles
• 15.11 Mi/hr

Average Watts = 159
Max Watts = 773!

Rev 3 course. Hills, hills and more hills (about 3600 feet of climbing over the 52 miles). Shaun was a trooper. Limited bitching about the hills and accepted the fact that we're going to ride this course for the next 4 Saturdays.

Run

• 48m 08s
• 5.50 miles
• 08m 45s /Mi

Out and back on the rail trail. Legs were completely shelled.

• Calories out: 5753 From lifestyle:1662, From activities:4091
• Health data: Hours slept: 7

Bike

• 1h 40m 18s
• 24.89 miles
• 14.89 Mi/hr

Average Watts = 85
Cold. On the the trainer.

Swim

• 1h 10m 18s
• 4000.00 yards
• 01m 45s /100 yards

1 x 1000 warm up
4 x (3 x 100 Paddles, 1 x 200 Pull)
5 x 200 Pull

• Calories out: 3347 From lifestyle:1703, From activities:1644
• Health data: Hours slept: 7

Bike

• 2h 01m 46s
• 34.73 miles
• 17.11 Mi/hr

25 Min Warm Up
2 x 20 @ Z2
Cool Down to 2 Hours

Tempo 1 - 144 bpm / 173 W / 18.2 mph

Tempo 2 - 142 bpm / 173 W / 18.4 mph

Average Watts = 151

Run

• 1h 06m 18s
• 7.70 miles
• 08m 36s /Mi

25 Min @ Z1
7 X Hill Bounding
10 Min @ Z1

Hills were tough. Picked a nasty one with a 12% grade. Pretty much ready to vomit by the end, but held my pace well.

• Calories out: 3935 From lifestyle:1699, From activities:2236
• Health data: Hours slept: 7

Swim

• 1h 11m 22s
• 4100.00 yards
• 01m 44s /100 yards

13 x 50 (2,3,4,5,6,7,8,7,8,6,5,4,3,2)
5 x 50 No Kick
Descending 200s
5 x 200 (3:38, 3:43, 3:40, 3:42, 3:42)
4 x 200 (3:36, 3:37, 3:35, 3:35)
3 x 200 (3:28, 3:28, 3:26)
2 x 200 (3:20, 3:16)
1 x 200 (3:13)
200 Easy Kick

Run

• 41m 28s
• 4.02 miles
• 10m 19s /Mi

Recovery run. Cold and windy. HR a little on the high side.

• Calories out: 2849 From lifestyle:1714, From activities:1135
• Health data: Hours slept: 7