Swim

• 50m 01s
• 2734.03 yards
• 01m 49s /100 yards

250wu: 4:53
4x500: 10:05/10:07/10:00/10:05
250cd: 4:54

Bike

• 1h 28m 16s
• 22.58 miles
• 15.35 Mi/hr

started in a mist, ended in a real rain

Bike

• 1h 00m 34s
• 16.38 miles
• 16.23 Mi/hr

roller session due to thunderstorms rolling into the area this AM

hit all my speed targets but still didn't get my HR very high

Run

• 46m 46s
• 4.51 miles
• 10m 22s /Mi

good run, felt good; sorta zoned out and forgot what the top of zone 2 was

Tempo – 4.5 miles
1 mile warm up (zones 1 and 2)

1 mile tempo (zone 3)

0.25 mile (zone 2)

1 mile tempo (zone 3)

0.25 mile (zone 2)

1 mile warm down (zones 1 and 2)

Sport #1

• Core Training
• 10m

Sport #2

• Stretching
• 05m

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