Run

• 57m 10s
• 5.54 miles
• 10m 19s /Mi

started this run in the fog; I love that. settled into a nice pace with decent form

Swim

• 22m 36s
• 900.00 yards
• 02m 30s /100 yards

OWS at Gunpowder Falls State Park, Hammerman area

windy with tough swells and current. Very hard swimming into the swells; better going the other way, but between the current and the swells I felt like I was swimming sideways.

water was definitely cold, but not so bad; no gasp/OMG reaction.

Bike

• 1h 31m 24s
• 25.17 miles
• 16.52 Mi/hr

I was a little pressed for time so I skipped the warmup; after the ride I was so cold I didn't want to do a cooldown

hit this ride hard, posted my fastest time ever. wow, look at that cadence!

Bike

• 1h 00m 19s
• 15.16 miles
• 15.08 Mi/hr

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

Run

• 29m
• 3.00 miles
• 09m 40s /Mi

• Mile 1: 10:30 mm pace
• Mile 2: 10:00 mm pace
• Mile 3: Sprint :30, walk :30

Swim

• 1h 00m 04s
• 3000.00 yards
• 02m /100 yards

a bit off my paces; not sure my concentration was all there today. could have done better

Warm Up: 12x25 easy :10 RI:
26.3/28.3/28.0/28.7/27.5/29.5/28.1/30.2/27.9/29.5/28.0/29.7

6x50 easy :10 RI:
57.6/59.1/59.8/59.5/1:02/59.6

2x500 - try to keep the same pace for each 500. Also, when you go down the pool, practice sighting every few strokes, like you would in open water. Just pick one side going down to do this. So every other 25, you will sight while swimming. :15 RI:
10:14/10:32
I usually sight when I breathe left, but today I felt smoother/less interruption with my stroke sighting from the right breathe

3x200 – 1st 200 easy, 2nd 200 moderate, 3rd 200 fast. :20 RI:
4:24/4:11/3:48

4x100 – keep a moderate pace for all 4. :20 RI:
1:55/1:55/1:56/1:56

4x75 - 25 easy/25 fast/25 mod :10 RI:
1:22/1:24/1:26/1:24

100 cool down: 2:02

Bike

• 1h 00m 10s
• 15.07 miles
• 15.02 Mi/hr

Warm Up - 10 minutes Easy

Main set - 45 minutes
• 3 minutes sprint – 19-21 mph average, 90-100 cadence
• 2 minute easy - 15-16 mph average

Cool Down - 5 minutes of easy cycling

Run

• 20m 04s
• 2.03 miles
• 09m 52s /Mi

Run 2 miles
You had a hard bike, so take this run nice and easy. Effort level should be 2-4.

Swim

• 56m 31s
• 3000.00 yards
• 01m 52s /100 yards

pretty good swim

W/U: 300 swim, 100 kick, 100 swim: 9:54

12x25 moderate – on the :30
23.5/23.5/24.7/24.9/25.7/24.8/25.7/25.7/26.1/24.7/25.6/25.9
these were more fast than moderate to get them in on :30

4x’s:
300 moderate :20 RI
2x75 fast :15 RI
:30 bonus rest
5:45/1:16/1:19
5:41/1:31/1:18 (this looks odd!)
5:52/1:18/1:19
5:50/1:19/1:20

300 – 100 easy, 100 moderate, 100 fast, all back to back. :10 RI: 5:47

C/D: 100: 2:03