Bike

• 1h 30m 20s
• 24.65 miles
• 16.37 Mi/hr

rollers with fork stand

Intervals:
15min warmup
6x:
6min 18-20mph
4min easy
15min cooldown

Run

• 42m 48s
• 4.02 miles
• 10m 39s /Mi

Hill Repeats

1 mile warmup Z1&Z2
2 miles of hill repeats, 30' each
1 mile cooldown Z2

Sport

• Stretching
• 20m

Run

• 35m 06s
• 3.06 miles
• 11m 28s /Mi

mostly Z1 recovery run

Sport

• Stretching
• 20m

Bike

• 3h 20m 49s
• 38.20 miles
• 11.41 Mi/hr

Bike support for the Iron Girl Triathlon; circled the same 2 miles at least 7 or 8 times, including the 2nd hardest hill on the course

I only fixed one dropped chain and one flat but my main task ended up being talking the girls up the hills

Run

• 32m 09s
• 3.00 miles
• 10m 43s /Mi

1mi warmup, Z1&2
1mi tempo, Z3 (slopped over into Z4 for just a little)
1mi cooldown, Z2

Sport

• Core Training
• 07m

Bike

• 45m 15s
• 14.86 miles
• 19.70 Mi/hr

rollers with fork stand

7 min easy warmup
13 min moderate
15 min hard
5 min moderate
5 min easy cooldown

Run

• 32m 28s
• 3.00 miles
• 10m 49s /Mi

ran near the pool near work; hillier and more urban than what I'm used to. Didn't bother to try to stay in Z2 or under.

Swim

• 25m 37s
• 1312.34 yards
• 01m 56s /100 yards

100wu: 2:10 (RI:30)
400 easy: 8:54 (RI:30)
300 moderate: 6:25 (RI:20)
200 faster: 4:07 (RI:15)
100 fast: 1:56 (RI:30)
100cd: 2:09