Run

• 32m 46s
• 3.05 miles
• 10m 44s /Mi

felt a bit tight

1mi warmup zones 1&2
1mi sprints into zones 3&4 with zone 2 recovery
1mi cooldown zones 1&2

Sport #1

• Core Training
• 05m

Sport #2

• Stretching
• 05m

Swim

• 40m 55s
• 2405.95 yards
• 01m 42s /100 yards

great swim!

250wu: 4:53

400 moderate: 7:51
2x50 fast: 0:47/0:50

300 moderate: 5:48
2x50 fast: 0:49/0:50

200 moderate: 3:47
4x50 fast: 0:50/0:51/0:51/0:51

2x100 easy/moderate: 1:56/1:51
4x50 fast: 0:49/0:52/0:52/0:51

250cd: 4:54

Run

• 55m 08s
• 5.01 miles
• 11m /Mi

almost noon when I started; stupid time to run, but I spent the morning taking photos at the DuThe2 race. Not a bad run considering the heat and humididty

Bike #1

• 15m 06s
• 3.67 miles
• 14.58 Mi/hr

warmup

Bike #2

• 1h 19m 36s
• 23.16 miles
• 17.46 Mi/hr

great ride on the Oly bike course, but I think I was beyond race pace. Probably need to be closer to 1:22-1:24 for the race to still have legs for the run.

Bike #3

• 26m 03s
• 6.25 miles
• 14.40 Mi/hr

cooldown

Run

• 33m 28s
• 3.04 miles
• 11m /Mi

zone 1&2 easy run; slopped over into Z3 a couple times, but I thought for sure it was less than a minute total!

Sport #1

• Core Training
• 10m

Sport #2

• Stretching
• 05m

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