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

Run #1

• 50m 31s
• 9.50 kms
• 05m 19s /KM

30' wu
5x20" hill climbs w 2'RI
10' cd

Swim

• 33m 10s
• 2000.00 meters
• 01m 39s /100 meters

Club swim - OW with wetsuit; feeling good tonight; able to swim just behind Emily and Parker (not close enough to draft though :(

Bike

• 52m 01s
• 28.86 kms
• 33.28 KM/hr

Just wasn't feeling it on the bike; got dropped by the lead group after about 12' and then rode solo until Jay picked me up for the last 15' or so. I didn't have the legs to go with the lead group but staying on Jay's wheel was easy - I need to avoid yo-yoing off the back.

Run #2

• 23m 39s
• 5.10 kms
• 04m 38s /KM

Run off the bike; about 2.5km steady and then 2.5km easy back to the beach. Feeling pretty good on the run.

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

Swim

• 55m
• 2200.00 meters
• -----

1000 wu and drills
20x50 sprint on 1:30
200 cd

Run

• 38m 58s
• 8.00 kms
• 04m 52s /KM

Treadmill 1%

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

Swim

• 1h 20m
• 3100.00 meters
• -----

100 swim
100 kick
100 pull
100 scull
100 fist
4x50 descend 10" rest
3x100 descend 30" rest
2x3x300
1st - catch
2nd - pull
3rd - finish
300 cd

Run

• 25m 54s
• 5.00 kms
• 05m 10s /KM

Recovery

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5 Overall Workout: 2

Run

• 29m 27s
• 5.80 kms
• 05m 04s /KM

Just shaking out the legs; hopefully the weather will clear and I can ride a little when we get to CB.

Bike

• 28m 19s
• 13.31 kms
• 28.20 KM/hr

Quick ride after getting to CB; mostly uphill going out with a headwind; nice coming back. Feel pretty good; hopefully feel this tomorrow.

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

Bike

• 1h 12m 54s
• 32.10 kms
• 26.41 KM/hr

Recovery; nice morning, just riding. Some hills and wind but very low effort overall.

Run

• 28m 55s
• 6.50 kms
• 04m 27s /KM

Track workout with the club; did some of the workout and some coaching.
12' wu
5x400 @ 1:30 w 400RI
4' cd

Sport

• Running Drills
• 15m

A, B and C's

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