Run

• 1h 00m
• 11.90 kms
• 05m 02s /KM

Long - took the dog and was a little slow on the trails; overall a good run.

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

Bike

• 1h 07m 50s
• 28.65 kms
• 25.34 KM/hr

First group ride of the season; lots of easy riding with some periods at a little higher effort. Cold and windy (30km/h w 40km/h gusts and -15C with windchill).

Run

• 47m 03s
• 10.00 kms
• 04m 42s /KM

Running around M pace for 1/2 the time.

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

Swim

• 1h 10m
• 2750.00 meters
• -----

700 wu
4x25 sprint on 1'
3x4x100 on 2' as
1st 75 drill 25 swim
2nd 50 drill 50 swim
3rd 25 drill 75 build
4th 100 all out
500 cd

Run #1

• 30m 40s
• 6.40 kms
• 04m 47s /KM

Just running

Run #2

• 36m 24s
• 7.60 kms
• 04m 47s /KM

Feeling pretty good; fell off pace a little towards the end.

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

• Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 9

Run

• 48m 51s
• 10.00 kms
• 04m 53s /KM

Just running; felt tough towards the end.

Bike

• 54m 24s
• 23.76 kms
• 26.21 KM/hr

Cow Bay loop - lots of wind!

Swim

• 1h 00m
• 2750.00 meters
• -----

500 wu
5x
300 aerobic
50 sprint
250 cd

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

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