Run

• 31m 58s
• 6.70 kms
• 04m 46s /KM

10' easy
15' at half mary pace
7' easy

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

Run

• 36m 10s
• 8.30 kms
• 04m 21s /KM

Trying BarryP's run plan from ST
15' wu
2x800 w 400RI
3x100 w 100RI
6' cd

Bike

• 56m 04s
• 21.78 kms
• 23.30 KM/hr

Bike commute

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

Bike

• 55m 43s
• 21.97 kms
• 23.65 KM/hr

Bike commute

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

Bike

• 2h 36m 07s
• 80.19 kms
• 30.82 KM/hr

20k easy (42:30)
20k moderate (40:10)
20k steady (37:20)
20k hard (36:10)
Felt pretty good; got a tailwind coming home but still focused on riding harder each 20k. Felt pretty good at the end; I think my riding is actually starting to come around.

Run

• 20m 28s
• 4.00 kms
• 05m 07s /KM

Nice easy run; legs felt like lead.

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

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

Bike

• 55m 55s
• 21.14 kms
• 22.68 KM/hr

Bike commute - pretty windy on the way home; 60km/h with gusts to 90 according to the weather report.

Run

• 33m 28s
• 6.80 kms
• 04m 55s /KM

Run with the dog; fairly easy, just enjoying getting out.

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

Bike #1

• 1h 09m 43s
• 28.70 kms
• 24.70 KM/hr

Bike commute

Swim

• 1h 15m
• 3000.00 meters
• -----

400wu
5x100 odds fast/evens easy
800
600
400
200
100 fast
200 cd
Finally back in the water - didn't feel the greatest but pace wasn't too bad (about 1:35/100 for the main set)

Bike #2

• 1h 04m 42s
• 33.42 kms
• 30.99 KM/hr

TT
Includes about 20' warmup, 33:51 20kmTT and 10' cooldown

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4