Run

• 38m 06s
• 4.00 miles
• 09m 31s /Mi

was planning to race a 5k this morning, but overslept; wanted to see where I am at a month out from Columbia.

Instead, ran 4 miles with pickups at each 0.5 mile mark, until 3.5 miles.

Bike

• 1h 00m 04s
• 16.34 miles
• 16.32 Mi/hr

Ride steady. Do not take it too easy, but don’t blow it out either

Run

• 23m 52s
• 2.50 miles
• 09m 33s /Mi

brick run; focused on form and easy breathing. surprising pace

Swim

• 48m 28s
• 2500.00 yards
• 01m 56s /100 yards

Great swim! It's nice when effort is rewarded by results

Warm up: 250 easy (pick your RI): 4:55

4x500 - :10 RI – Moderate. Try to keep the same pace on each 500:
9:36/9:38/9:37/9:37 - really surprised myself with these times!

Cool down: 250 easy: 5:07

Bike

• 1h 00m 09s
• 15.05 miles
• 15.01 Mi/hr

Warm Up - 10 minutes Easy

Main set – 44 minutes
• 1 minute sprint – 19-21 mph average, 90-100 cadence
• 1 minute easy – 15-16 mph average

Cool Down - 6 minutes of easy cycling

Run

• 23m 34s
• 2.51 miles
• 09m 24s /Mi

brick run; felt pretty good

Swim

• 44m 49s
• 2500.00 yards
• 01m 47s /100 yards

Damn, Girl, you trying to kill me?

I really lost it during the 3rd 100 sprint; dug deep to gut out the rest

W/U – 150 swim, 100 kick, 150 pull (1:00): 8:02

8x25 Sprint (:10 RI)
22.6/22.6/23.4/23.4/24.1/23.7/24.7/23.1
100 easy: 1:58

8x50 Sprint (:15 RI)
47.1/49.5/50.6/51.9/49.5/49.4/51.5/50.6
100 easy: 1:55

8x75 Sprint (:20 RI)
1:14/1:17/1:18/1:19/1:20/1:19/1:18/1:18
100 easy: 1:55

5x100 Sprint (:25 RI)
1:41/1:47/1:48/1:51/1:49

C/D- 100 swim: 1:57

Bike

• 1h 24m 34s
• 24.54 miles
• 17.41 Mi/hr

nice ride on the tri bike; lotsa wind, though. didn't push the hills

Garmin wasn't reading cadence