Swim

• 46m 57s
• 2734.03 yards
• 01m 43s /100 yards

warm up: 100 swim/100 kick/100 swim: 6:03

2x200 moderate: 3:54/3:55
4x50 fast: 0:52/0:54/0:53/0:53

2x200 moderate: 3:54/3:54
4x50 fast: 0:52/0:54/0:53/0:53

4x100 moderate: 1:53/1:54/1:52/1:52
4x50 fast: 0:54/0:53/0:53/0:53
8x25 fast: 0:24/0:25/0:26/0:25/0:26/0:25/0:25/0:24
200cd: 3:58

Bike

• 2h 57m 30s
• 42.79 miles
• 14.46 Mi/hr

not much in the way of "attack" today

0.5hr easy warmup
2.0hr attack the hills
0.5hr warm down

Run

• 35m
• 3.01 miles
• 11m 37s /Mi

brick run

zone 2 wasn't happening unless I was walking, and I could easily walk it out of zone 2

1.5mi zone 2
1.0mi zone 3
0.5mi zone 4

Swim

• 35m 34s
• 1640.42 yards
• 02m 10s /100 yards

OWS at Fort Ritchie Royer Lake

2 laps of a 750m course

Run

• 1h 29m 40s
• 8.01 miles
• 11m 12s /Mi

Run at Fort Ritchie, zones 2&3
needed to do some walking on the big uphill on each lap

Bike

• 1h 29m 30s
• 22.44 miles
• 15.04 Mi/hr

I love riding at dawn :)

1.5 hours easy ride

Swim

• 1h 05m 01s
• 3608.92 yards
• 01m 48s /100 yards

warmup: 300 pull/100 swim/100 pull, continuous: 9:47

3x300 descend:
6:09/6:01/5:40

100 kick/100 pull/50 fast:
2:17/1:51/0:49

3x200 descend:
3:58/3:53/3:43

100 kick/100 pull/50 fast:
2:21/1:54/0:49

3x100 descend:
1:57/1:53/1:47

100 kick/100 pull/2x50 fast:
2:15/1:52/0:50

200cd: 4:01

Run

• 33m 46s
• 3.07 miles
• 11m /Mi

easy, zones 1 and 2

Bike

• 1h 25m 45s
• 24.78 miles
• 17.34 Mi/hr

Intervals:
15 minute warm up, 12-14 mph

Repeat 12 times, 1 hour
• 3 mins hard 21-23mph
• 2 mins easy, 14-16 mph

15 minute cool down, 12-14 mph

Run

• 34m 36s
• 3.24 miles
• 10m 40s /Mi

0.75 mile warm up in zones 1 and 2

1.50 miles:
• 2 minutes in HR zones 4-5b (147-168)
• 3 minutes in HR zone 2 – walk as needed to lower your HR. I want this to be a full recovery.

0.75 mile cool down in zones 1 and 2

Sport #1

• Core Training
• 10m

Sport #2

• Stretching
• 05m