Bike

• 1h 15m 07s
• 20.21 miles
• 16.14 Mi/hr

Warm Up - 15 minutes Easy

Main set – 50 minutes
• 5 minutes 60-70 cadence
• 5 minutes 90+ cadence

Cool Down - 10 minutes of easy cycling

Run

• 25m 15s
• 2.52 miles
• 10m 01s /Mi

do what feels good. Ditch the HR monitor. Don’t even think about it. Focus on your form as needed and just run

Swim

• 56m 46s
• 3000.00 yards
• 01m 53s /100 yards

a little bit of a struggle today; the left side of my neck is a bit tight (actually, both sides are a bit tight) which definitely wasn't helping

Warm-up:
600 (4x 100 swim, 50 kick no board): 11:31

2x500 Moderate :30 RI: 9:36/9:34
8x100 Moderate :20 RI
1:50/1:52/1:52/1:53/1:53/1:53/1:53/1:51
8x50 Moderate :20 RI
52/54/55/54/54/54/54/54

C/D 200: 4:00

Bike

• 1h 55m 21s
• 29.19 miles
• 15.18 Mi/hr

ride steady for 2 hours on a course that is similar to the race course.

his should be an effort level of 4-5. Nothing too easy and nothing too hard. You should feel a little burn in your legs. But you shouldn’t be pushing it at an effort of 8-9. More like 5-7.

couldn't do the tri route this week, but should be able to do it next weekend.

Wasn't really into it mentally, but the body took over and did a nice, solid ride, definitely in the 5-7 range.

Run

• 52m 24s
• 5.07 miles
• 10m 20s /Mi

ran at the park while my daughter danced. unfortunately, left the Garmin at home, so I downloaded the MapMyRun app and used that. can't yet figure out if/how to export the gpx

was wearing too much clothes to start and ended up undressing while I ran ;) The extra hills definitely let me know I worked it today, but the hips feel good.

Bike

• 1h 15m 09s
• 19.49 miles
• 15.56 Mi/hr

workout was OK, but a bit hard to keep track of where I was in the repeat sequence

Warm Up - 10 minutes Easy, 5 minutes Steady, 10 minutes easy

Main Set is 10 x 4 minutes – 40 minutes:
• Effort starts at Steady and progresses to Threshold for final 5 repeats. Pattern within each 4 minute interval is:
• 90 seconds at 92-94 rpm;
• 60 seconds at 70-75 rpm;
• 30 seconds at 92-94 rpm;
• 60 seconds at 70-75 rpm

Cool Down - 10 minutes of easy cycling

Run

• 26m
• 2.62 miles
• 09m 55s /Mi

still running a bit faster than I should be

do what feels good. Ditch the HR monitor. Don’t even think about it. Focus on your form as needed and just run

Swim

• 56m 21s
• 3000.00 yards
• 01m 52s /100 yards

long and hard, but satifsying

Warm up:
300 swim :20 RI 5:59
8x50 (Odd’s: 25 right arm only, 25 left arm only. Even’s: 50 easy) :10 RI
got better with the one-arm stuff as I went on:
1:15/:56//1:12/:59/1:10/:58/1:09/:57

6x75 Moderate :15 RI
1:20/1:23/1:21/1:24/1:24/1:23
4x50 (Odd’s: easy. Even’s: sprint) :15 RI
:59/:48/:57/:48

4x100 Moderate :20 RI
1:49/1:49/1:49/1:51

200 (50 pull, 50 swim - alternate back and forth) :15 RI 3:42

3x200 – 1st easy, 2nd moderate, 3rd, fast :30 RI
3:51/3:44/3:32 (the last one really hurt!)
- 2:00 minute bonus rest - yea for bonus rests!

12x25 Fast - on the :30/:00
22.5/22.8/24.6/24.5/24.9/24.5/25.3/24.9/24.9/25.0/24.9/24.3 - intense!

Cool down: 150 easy 2:50