Bike

• 54m
• 21.11 kms
• 23.46 KM/hr

Bike commute

Swim

• 37m 10s
• 2200.00 meters
• 01m 41s /100 meters

200 wu
Technique
2x
4x50 tech
2x50 6k1p
100 swim
Main
4x50 on 60"
100 swim
4x50 on 55"
100 swim
4x50 on 50"
100 swim
8x25 sprint on 1'
200 cd

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Sport

• Walking
• 30m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2

Run

• 1h 24m 43s
• 16.50 kms
• 05m 08s /KM

Felt pretty good today after I cracked on the bike yesterday. Did the first 55' nice and easy and then the last 6k at about 4:40-4:45 pace.

Bike

• 40m 18s
• 15.99 kms
• 23.81 KM/hr

Just a quick spin before packing up the bike to loosen the legs. Felt good and was able to get power to the pedals today.

Sport

• Walking
• 1h 30m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 1 Overall Workout: 3

Swim

• 1h 00m
• 2700.00 meters
• -----

200
4x50 technique
100 kick
4x50 technique
2x50 shark
4x50 on 60"
100 swim
4x50 on 55"
100 swim
4x50 on 50"
100 swim
200 cd

Bike

• 2h 37m 24s
• 65.32 kms
• 24.90 KM/hr

Hilly ride - started out as a group of about 14, riding the flats and steady climbs were fine but once we hit the hills, I blew up. I fell off the back and after the second real climb and struggled through the rest of the hills. The last 10', things started to feel a little better but a really bad day on the bike. Found out I had a broken spoke and the rear brake was rubbing so that explains part of the trouble.

Run

• 52m 31s
• 11.00 kms
• 04m 46s /KM

Steady run - felt okay throughout but not great; fatigue is catching up with me.

Sport

• Misc.
• 1h 00m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Overall Workout: 1

Bike

• 2h 01m 04s
• 52.47 kms
• 26.00 KM/hr

Group ride, nothing fast just working on handling skills in the pack - after we got out of town probably averaged 28km/h.

Run

• 59m 06s
• 12.00 kms
• 04m 55s /KM

Brick - goal was zone 3 effort.
Legs loosened up a little after 15' and then tightened up again after 30'. Never really found the groove.

Swim

• 1h 15m
• 3100.00 meters
• -----

500 wu
6x200 tempo
6x100 hard
6x50 sprint
500 cd

• Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Overall Workout: 4

Run

• 28m 04s
• 6.70 kms
• 04m 11s /KM

Arrived in Victoria at 1, arrived at the quarters at 2 where we headed to the track for a 5km TT. After the half mary on Sunday and a full day of travel figured it would be a terrible run - ended up with a PR for the 5km.
WU - 8:17
TT - 19:48

Sport

• Running Drills
• 15m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Overall Workout: 3

Bike

• 15m 04s
• 6.47 kms
• -----

Trainer - Recovery

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3