Run

• 41m 58s
• 4.02 miles
• 10m 25s /Mi

Run 4 miles - Hill Repeats
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Run 1 mile easy, at your "go all day" pace. Zone 2
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For your 2 & 3rd miles:
Find a hill you can run up for :30-:45. Run them hard. This is a strength workout for the legs! Pump your arms and make it hurt. Recover with a slow walk down to the bottom of the hill. I want your breathing to be back to normal before you go back up the hill. If it takes 2-3 minutes, that is fine.
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Run 1 mile easy, at your "go all day" pace.

Swim

• 45m 36s
• 2400.00 yards
• 01m 52s /100 yards

felt a bit sluggish, but my times say I was doing OK

W/U – 100 swim, 100 kick, 100 pull – back to back. Then a 1:00 RI.
1:52/2:11/1:48
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12x25 moderate pace – do on the :30. So if you start on the “12”, leave on the “6”, then leave on the next “12”. If you are unable to get rest leaving on the :30's, then take a :05 RI between each.
24/25/25/25/26/26
27/25/26/25/26/24
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300 easy (:10 RI)
200 moderate (:20 RI)
2x75 fast (:15 RI)
5:58/3:47/1:20/1:22
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300 easy (:10 RI)
200 moderate (:20 RI)
2x75 fast (:15 RI)
6:06/3:56/1:18/1:18
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400 (50 kick, 100 swim -sprint, 50 kick, 100 swim - sprint, 50 kick, 50 swim - sprint)
1:03/1:42/1:07/1:44/1:01/45
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C/D- 100 swim: 1:57

Bike

• 1h 30m 07s
• 23.22 miles
• 15.46 Mi/hr

forgot what I was doing on one of the bursts and kept it up the whole 3 minutes!

Power Bursts:
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15 minutes easy warm-up
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15 minutes steady - Pick up the pace some. Effort level should be 5/6 out of 10. Keep the pace steady.
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Power Bursts Intervals for 30 mins:
:45 seconds - Get in a big gear with low RPM/cadence. Then pedal hard to get the RPM/cadence up to 80. Effort level 7/8 out of 10.
2:15 - Ride easy to recover.
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15 minutes steady - Pick up the pace some. Effort level should be 5/6 out of 10. Keep the pace steady.
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15 minutes easy cool down

Swim

• 37m 21s
• 2000.00 yards
• 01m 52s /100 yards

started to fall apart during the 3rd 100

W/U: 100 swim, 100 pull, 100 swim
1:57/1:54/~1:58
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12x25 - sprint, on the :30
22/23/24/24/26/26
27/26/27/26/27/26
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200 easy - pull (pick RI): 4:03
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4x75 - sprint (:20 RI)
1:14/1:17/1:19/1:18
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200 easy - pull (pick RI): 4:01
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4x100 - 1 & 3 - sprint. 2 & 4 - moderate (:20 RI)
1:43/1:47/1:47/1:48
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200 easy - pull (pick RI): 3:58
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C/D: 100 swim: 2:02

Run

• 28m 37s
• 3.05 miles
• 09m 22s /Mi

Keep a 9:30 mm pace for this run. I think you are up for it.

1min recovery HR: 110/50