Swim

• 50m
• 2700.00 meters
• -----

400 wu
800 w last 200 fast
600 w last 150 fast
400 w last 100 fast
200 w last 50 fast
100 easy
100 sprint
100 cd
Hold 1:32/100 for the fast and 1:36/100 for the rest. Did the sprint in 1:20.

Bike

• 38m 43s
• 16.33 kms
• 25.30 KM/hr

10' wu
4x1km laps as one hard one easy
2xclimbs
60", 40", 30"
8' ride home

Run

• 35m 03s
• 7.40 kms
• 04m 44s /KM

10' wu
10x30" strides 1:30 RI
5' cd

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

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