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

Run

• 45m 01s
• 4.40 miles
• 10m 13s /Mi

Recovery run. Had to split the run and and the bike because of an 8 a.m. meeting.

Bike

• 1h 20m 01s
• 22.38 miles
• 16.78 Mi/hr

Did not record watts, I believe when I looked at the end of the ride average watts were 135-ish.

Out and back with 2 loops. Cut the ride short due to darkness.

• Calories out: 3145 From lifestyle:1720, From activities:1425
• Health data: Hours slept: 7

Swim

• 35m
• 1800.00 yards
• -----

6 x (50 Fist, 50 Free)
6 x 100 Paddles
8 x 25 All Out
1 x 400 Cool Down

 

• Calories out: 2021 From lifestyle:1738, From activities:283
• Health data: Hours slept: 7

Swim

• 16m 37s
• 1093.61 yards
• 01m 31s /100 yards

Shortened the swim slightly due to the wind / waves. Also added a .7 mile run from the swim out to transition. Made for a super long T1.

Bike

• 1h 11m 54s
• 24.95 miles
• 20.82 Mi/hr

Lots of "course clutter" to get around. I do not understand blocking and guys who decide to do a stand up sprint to try to re-pass me once I pass. Lost a bit of time trying to pass cleanly and dealing with slow down in the turns.

Run

• 51m 04s
• 6.22 miles
• 08m 12s /Mi

Pretty good run. Ran a negative split. Could have probably run a little harder at the end. My heart and lungs were good, my legs were a little shot.

• Calories out: 3693 From lifestyle:1717, From activities:1975
• Health data: Hours slept: 7

Bike

• 42m 10s
• 10.23 miles
• 14.55 Mi/hr

Double loop of the run course-ish.

Swim

• 15m
• 800.00 yards
• -----

Swimming out along the pier and back. Super warm water (but still cooler than the pool).

Run

• 15m 01s
• 1.51 miles
• 09m 57s /Mi

Easy out and back along the water.

• Calories out: 2430 From lifestyle:1731, From activities:699
• Health data: Hours slept: 7