Bike

• 1h 54m 22s
• 33.63 miles
• 17.64 Mi/hr

Average Watts = 161
2 x 20' Z2 Intervals

1 - 148 bpm / 177 watts / 19.2 mph

2 - 147 bpm / 181 watts / 19.3 mph

Run

• 1h 05m 07s
• 7.80 miles
• 08m 21s /Mi

30 Min Warm up
3 x 1 mile repeats
Cool Down to Time

Repeats:

1 - 7:28 / 167 bpm
2 - 7:08 / 169 bpm
3 - 6:55 / 172 bpm

Hip / back were ok for the first 5 or so miles, a little tender but not back. After the last repeat, it started to bother me a little more, so I brought it in really easy. Icing it now.

• Calories out: 3887 From lifestyle:1696, From activities:2191
• Health data: Hours slept: 7

Swim

• 1h 08m 18s
• 4000.00 yards
• 01m 42s /100 yards

1 x 1000 warm up
10 x 100 (all between 1:32 and 1:34 except the last, which was 1:29)
10 x 200 Pull

Run

• 40m
• 4.00 miles
• -----

Water running.

• Calories out: 2795 From lifestyle:1710, From activities:1085
• Health data: Hours slept: 7

Bike

• 1h 45m 40s
• 30.13 miles
• 17.11 Mi/hr

Average Watts = 154
Humid, foggy morning with drizzle. Not the best riding weather. Was a bit sore and very tired. Definatley not my best performance.

Run

• 55m 10s
• 5.50 miles
• -----

Water running (deep water at the YMCA).

• Calories out: 3523 From lifestyle:1700, From activities:1824
• Health data: Hours slept: 7

Swim

• 30m
• 1600.00 yards
• -----

2 x 50 Skate
2 x 50 Zipper Skate
4 x 50 Single Zipper Switch
4 x 50 Double Zipper Switch
4 x 50 Triple Zipper Switch
6 x (50 Fist / 50 Free)
1 x 200 Free

• Calories out: 1966 From lifestyle:1726, From activities:241
• Health data: Hours slept: 7

Bike #1

• 1h 11m 46s
• 19.30 miles
• 16.14 Mi/hr

First ride (replacing my scheduled first run). Raining outside, so on the CT. Hoping to be able to head outside this afternoon to finish up the riding.

Bike #2

• 1h 28m 34s
• 22.43 miles
• 15.20 Mi/hr

Bike # 2. This was a ZR bike outside. Cool and windy. Dragged Shaun along for the ride.

Average Watts = 118

Bike #3

• 1h 10m 03s
• 20.96 miles
• 17.95 Mi/hr

Bike #3 (replacing my second run). Z1 on the trainer. Best effort of the day.

Average Watts = 158

• Calories out: 4279 From lifestyle:1686, From activities:2593
• Health data: Hours slept: 7

Bike #1

• 5h 36m 04s
• 95.75 miles
• 17.09 Mi/hr

Average Watts = 158

First half outside, second half on the trainer. Right lower back, hip and right hamstring were not happy outside (especially on the bumps) so I rode inside for the second half.

Bike #2

• 1h 00m 03s
• 16.90 miles
• 16.89 Mi/hr

Average Watts = 155
Hour ride to make up for not being able to run. 6.5 hours down, 4.5 more hours on the bike tomorrow.

• Calories out: 6416 From lifestyle:1652, From activities:4764
• Health data: Hours slept: 7

Swim

• 1h 08m 36s
• 4100.00 yards
• 01m 40s /100 yards

50s with breats every (2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2) strokes
5 x 50 No Kick
5 x 200 (3:36, 3:35, 3:36, 3:36, 3:35)
4 x 200 (3:29, 3:29, 3:30, 3:28)
3 x 200 (3:26, 3:24, 3:24)
2 x 200 (3:19, 3:20)
1 x 300 (3:13)
2 x 100 Kick

Bike

• 1h 30m 07s
• 23.80 miles
• 15.85 Mi/hr

Recovery ride on the CT (thunderstorms).

Average Watts = 94

Sport

• Massage
• 1h 00m

• Calories out: 3339 From lifestyle:1688, From activities:1651
• Health data: Hours slept: 7