Swim

• 50m
• 2200.00 meters
• -----

10x200 set
Did the 200 effort on 3:15 (which translates to 1:28/100m in a 25m pool)

Bike

• 45m 58s
• 20.00 kms
• 26.11 KM/hr

20k right on the nose...
Pretty windy today; about 25km/h sustained and 35km/h gusts.

Run

• 39m 19s
• 8.30 kms
• 04m 44s /KM

Out - 19:32
Back - 19:48

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

Run #1

• 26m 30s
• 5.30 kms
• 05m /KM

Just running...

Bike

• 49m 12s
• 22.85 kms
• 27.87 KM/hr

Beautiful day; grabbed the commuter and rode. Felt pretty good; just spinning the legs for the most part. 4x1' hard, 2' spin and a couple of good climbs.

Run #2

• 25m 10s
• 5.20 kms
• 04m 50s /KM

Just running...

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

Run

• 38m 24s
• 8.30 kms
• 04m 37s /KM

Just running; felt good to start but sluggish after a few minutes.
Out - 19:06
Back - 19:18

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

Swim

• 1h 10m
• 3000.00 meters
• -----

400 ch
4x75 breath 3, 5, 7
2x{
250 kick (did some IM kicking)
250 pull with paddles
500 as
100 drill
150 l/s/t
150 descend 50's
100 l/s/t}
50 back

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

Run #1

• 29m 19s
• 6.00 kms
• 04m 53s /KM

Track practice - easy run

Run #2

• 22m 55s
• 4.60 kms
• 04m 59s /KM

Just some extra miles.

• Calories: 2877 From fat:997.35 (111.43g, 34.67%), From Carbs:1612.69 (405.41g, 56.05%), Protein:266.96 (67.11g, 9.28%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 46m 36s
• 10.20 kms
• 04m 34s /KM

Running with Scotia

• Calories: 2874 From fat:791.84 (88.57g, 27.55%), From Carbs:1674.21 (421.35g, 58.25%), Protein:407.94 (102.67g, 14.19%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run #1

• 26m 27s
• 5.20 kms
• 05m 05s /KM

Easy morning run; have an easy afternoon run with the track team so just trying to get some decent km's between the two.

Run #2

• 23m 15s
• 5.10 kms
• 04m 33s /KM

Track team; easy run today. I went out about five minutes after the first group left; goal was to run up to the front before they turned. Caught the front group easily before they turned and then ran a little easier coming back.

Bike

• 40m 06s
• 23.27 kms
• -----

Trainer
10' wu
10x15" sprint 45" spin
15x30" @ vo2max speed, 30" spin
3' cd

• Calories: 2542 From fat:783.66 (85.58g, 30.83%), From Carbs:1466.04 (360.2g, 57.67%), Protein:292.3 (71.82g, 11.5%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3