Run

• 40m
• 5.15 miles
• 07m 46s /Mi

Lactate Interval Run on treadmill

40 min
wu
10 min @ base pace (7.3)
ms
10X1 min @ VO2 pace (9.5) w/ 1 min active recovery @7
cd
10 min @ base pace (7.3)

Swim

• 50m
• 1800.00 yards
• -----

ms
250 w/ focus on TI SSP q 50
ms
13X100 using TT strated at 1.20 and decreased .01 each 100. Found that my time improved from 1:38.81 to 1:36.93.
cd
250 w/ focus on TI SSP q 50

Strength

• 30m

MS phase

Run

• 40m
• 4.66 miles
• 08m 34s /Mi

Was scheduled for a 1:05 run, but just had no gumption today, and had time constraints that were going to cut it short any way - just not this short. Yesterday's long ride and yard work + not sleeping well last night left me flat.

Bike

• 1h 33m 45s
• 31.09 miles
• 19.90 Mi/hr

1:30 min foundation ride

Strong ride today. Stiff head wind on the way out. Was pleased to average just under 20 mph.