Run

• 44m 51s
• 9.00 kms
• 04m 59s /KM

Hill Repeats - Vindicator
10' wu
5x2' climb 3' RI
10' cd

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

Bike

• 54m 09s
• 21.08 kms
• 23.36 KM/hr

Bike commute

Swim

• 1h 00m
• 2700.00 meters
• -----

6x100
1st 50 6k1p/50 free
2nd 50 6k1p back/50 back
3rd 50 breast/50 free

12x25 turns

3x300
1st build/2nd fast/3rd long

600 swim steady (actually did 550 in 9:10)

100 cd

Sport

• Swimming - Other
• 30m

Dryland

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

Bike

• 55m 33s
• 21.90 kms
• 23.65 KM/hr

Bike commute - had a rabbit this morning (guy on a road bike was ahead of me) so I chased all the way to work :)

Run

• 38m 40s
• 8.80 kms
• 04m 24s /KM

800's
15' wu
4x800/400RI (holding 3'/2'RI)
4' cd

Sport

• Running Drills
• 10m

A, B and C's

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

Bike

• 1h 14m 21s
• 26.75 kms
• 21.59 KM/hr

Bike commute - to swimming, to school, home.

Swim

• 1h 15m
• 2575.00 meters
• -----

4x150 as
100 free 50 kick on side
50 br/50 b/50 free all pull
(Missed last 50)
12x25 on 45"
odds 12.5 scull/12.5 build
evens 20 free/5 kick fast
10x50 sprint on 2'
(all under 44")
3x300 with 30" rest
1st - 2x(50 6k1p/100 free)
2nd - 100 free/100 br/100 free
3rd - pull w paddles (50 free/50 br/50 b)
100 double arm back

Run

• 19m 42s
• 4.10 kms
• 04m 48s /KM

Zone 2 - with the dog - Adistar
Felt good, knee was loose, no pain this evening.

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

Bike #1

• 1h 37m 54s
• 44.11 kms
• 27.03 KM/hr

Outside :) - Trek
Did the Cow Bay Loop (to Hartlen Point) - pretty windy at some points which was nice and bad depending; overall a pretty solid ride.

Bike #2

• 10m
• 4.50 kms
• 27.00 KM/hr

Just a quick spin on the single speed; first chance to get out on it since I built it up. Few issues to resolve before it becomes the commuter.

Run

• 34m
• 7.40 kms
• 04m 35s /KM

Zone 2 - Allegra
Felt good for all but the last 4:30 - right knee started to tighten up :(
Out - 17:00
Back - 17:00

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

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

Bike

• 1h 10m 24s
• 26.16 kms
• 22.29 KM/hr

Bike commute - to swimming, then to work and home.

Swim

• 1h 10m
• 2500.00 meters
• -----

50 breast
100 back
150 drill (50 6k1p, 50 1arm, 50 fingerdrag)

8x12.5 - 10" with feet held, then swim hard to mid pool

3x6x100 1:55/1:50/1:45
First and second sets were fine. Third, we were trying for 1:40, made the first one, just missed the second so went to 1:45's. Was on 1:45 until 5th, when it just became a 200m hard swim.

50 kick
50 swim

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