Run

• 28m 30s
• 6.20 kms
• 04m 36s /KM

Steady run (zone 3) - Allegra
Out with the dog, felt good so I decided to run steady a little harder than usual. Felt really good throughout.

Swim

• 1h 00m
• 2350.00 meters
• -----

4x150
odds 100 back 50 kick
evens 50 scull 100 pull

Mini Set (Pull w paddles) 2x
25 on 40"
50 on 1:20
75 on 2'
100 on 2:40

Main
6x250 on 30" rest
1st 100 finger drag/50 breast/100 fast
2nd 2x(50 6k1p 75 build)
3rd 100 back/50 kick on side/100 fast
Did 4

50 double arm back

Sport

• Swimming - Other
• 25m

Dryland - core

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

Run

• 46m 27s
• 9.50 kms
• 04m 53s /KM

Zone 2 - Vindicator
Nice run with the dog - most of the ice is gone and it was really nice out today - spring is on it's way!

Bike

• 45m 04s
• 29.29 kms
• -----

Trainer - Leader
5' Power
10' wu
5x3' @ 5' speed 3' spin
5' cd

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

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