Bike

• 1h 52m 49s
• 55.46 kms
• 29.49 KM/hr

Includes ride to/from workout (approx 1:22 total time - at z1/2 effort)
wu - 38'
ride after swim - 31' includes 20' hard (first 10' in a group then I was dropped, tried to TT back on but couldn't make it)
cd - 44'

Swim

• 37m
• 2100.00 meters
• -----

Includes swimming out to place buoy and back, swimming around the buoy to wu, followed by a few starts, a few turns and back to the beach.

Run

• 20m 12s
• 4.60 kms
• 04m 23s /KM

T-run
First 8' close to race pace, then we ran as a group back to the beach. Following that, I continued running for another 4' to hit 20'.

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

Bike

• 2h 16m 34s
• 66.43 kms
• 29.18 KM/hr

30' wu
1 hour HIM pace
all but last 10', attacking hills and riding easy on downhills/flats

Run

• 50m 16s
• 10.50 kms
• 04m 47s /KM

Tempo
15' wu
20' tempo
15' cd

• Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Swim

• 1h 15m
• 3050.00 meters
• -----

300 choice
6x50 as 25 easy/25 build
50 easy
2x(3x200) descend 100 between sets
800 w last 200 hard
300 choice

Run

• 50m 06s
• 10.30 kms
• 04m 52s /KM

Endurance - steady state

Bike

• 54m 57s
• 26.18 kms
• 28.59 KM/hr

Easy ride - felt pretty good

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

Run #1

• 10m
• 2.00 kms
• 05m /KM

WU

Swim #1

• 01m 40s
• 100.00 meters
• 01m 40s /100 meters

WU

Swim #2

• 12m
• 750.00 meters
• 01m 36s /100 meters

Bike

• 36m 46s
• 20.86 kms
• 34.03 KM/hr

Run #2

• 19m 07s
• 4.75 kms
• 04m 01s /KM

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 5

Bike

• 21m 13s
• 10.04 kms
• 28.37 KM/hr

Quick ride with race setup; felt pretty solid, able to hold pace well.

Run

• 04m 58s
• 1.10 kms
• 04m 31s /KM

Quick t-run; some at race effort, some easy.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

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

Run

• 38m 34s
• 7.70 kms
• 05m /KM

Endurance - nice solid effort.

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