Swim

• 1h 10m
• 2900.00 meters
• -----

6x100 wu
1st free
2nd half back half breast
3rd 25 scull, 75 pull

4x25 fingerdrag
50 easy
4x25 6k1p
50 build
4x25 dog paddle
50 fast

2x
8x50 on 1'
1' rest
6x50 pull on 55"
1' rest
4x50 on 50"
1' rest

I missed the intervals on the last two 50's on the first set and only got to the 6x50 pulls on the second set
Didn't get a cd as I was helping someone with their stroke.

• Health data: Sleep: 2 Stress: 4 Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 2

Run

• 24m 52s
• 5.10 kms
• 04m 52s /KM

Zone 2 - Tremor
Quick run with the dog - right hip feels a little tight, need to figure this out.

Bike

• 50m 04s
• 31.28 kms
• -----

Tempo - trainer leader
10' wu
2x15' tempo 5' spin
5' cd

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

Run

• 46m 36s
• 10.10 kms
• 04m 37s /KM

Treadmill - 1% - Adistar
8' wu
8k building to mary pace
2' cd

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3

Swim

• 1h 15m
• 2900.00 meters
• -----

3x200 wu
1st free
2nd pull/kick
3rd back
8x25 build, easy, fast, easy on :40
2x
250 pull (50 free, 50 back)
150 fast free
200 pull w paddles
100 kick fast
extra 150 pull
300 cd

• Health data: Sleep: 2 Stress: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 3

Bike

• 57m 34s
• 21.52 kms
• 22.43 KM/hr

Bike commute

Run

• 31m 16s
• 6.50 kms
• 04m 48s /KM

Zone 2 run with strides - Allegra
15' wu
6x100m strides (5k pace) w 150m recovery
7' cd

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run

• 20m 31s
• 4.00 kms
• 05m 07s /KM

Treadmill - 1% - Vindicator
Just an easy run, didn't feel good until after the first 2km...

Swim

• 45m
• 1800.00 meters
• -----

Swim TT
200 free
100 kick
200 pull

4x50 as
odds 25 6k1p 25 build
evens 25 fingerdrag 25 build

15' TT - 852m - actual 937m - improved by about 60m from last time :)

100cd

Sport

• Swimming - Other
• 30m

Dryland

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Bike

• 45m 04s
• 27.94 kms
• -----

Trainer - Leader
15' wu including 7' spinup
20' tempo (focusing on staying aero - need more time in the bars)
2' spin
4x30" sprint 1' spin
2' cd

Run

• 45m 43s
• 9.70 kms
• 04m 42s /KM

Transition run - Tremor
Run with the dog - 1km at 5' pace, then the next 35' at 4:40 pace before an easy 5' cd. Felt good and most of the ice and snow is finally gone!

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4