Swim

• 16m 30s
• 984.25 yards
• 01m 40s /100 yards

warmup:
100 swim/50 kick/50 pull: 3:47

200 moderate: 3:42
100 easy: 1:55
100 fast: 1:44
4x50: 3 fast, 1 easy: :48/:51/:52/:57

100cd: 1:56

Bike

• 30m 34s
• 8.05 miles
• 15.79 Mi/hr

ride after swimming

Run

• 33m 43s
• 3.00 miles
• 11m 14s /Mi

Run – 3 miles
• Warm up for a mile in zones 1 and 2.
• For a mile, run easy and do some sprints getting your HR up to zone 3 and 4. Recover as needed.
• Cool down for a mile in zones 1 and 2

Sport

• Stretching
• 15m

Bike

• 45m 21s
• 13.10 miles
• 17.33 Mi/hr

Rollers with fork stand
45 minutes, easy

Run

• 34m 43s
• 3.01 miles
• 11m 32s /Mi

Z1/Z2

Swim

• 19m 19s
• 1093.61 yards
• 01m 45s /100 yards

warmup:
50 kick/50 pull x2: 4:31

300 fast: 5:30 (1:50/100)
200 fast: 3:45 (1:52/100)
2x100 fast: 1:48/1:45

100cd: 1:59

Run

• 1h 09m 39s
• 6.21 miles
• 11m 13s /Mi

Frack the HR readings! I know how I was running and I know how I was feeling and there's no way those early Z4/Z5 spikes could be real. 150+ while running easy down hill? I DON'T THINK SO! Had to turn off the HR alerts and just run

Bike

• 1h 53m 07s
• 31.10 miles
• 16.49 Mi/hr

better ride than last week, didn't fade so much by the end.

Run

• 21m 28s
• 2.02 miles
• 10m 37s /Mi

supposed to be a Z2 brick run, but I just ran easy and mostly ignored the HR