Bike

• 1h 16m 43s
• 18.57 miles
• 14.52 Mi/hr

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

Run

• 30m 34s
• 3.01 miles
• 10m 09s /Mi

felt especially hard today; I think my nutrition was off.

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

Swim

• 47m 55s
• 2500.00 yards
• 01m 55s /100 yards

neck and shoulders still hurting; dropped the last pull set

75's were great, the 50's not so much

Warm up:
200 swim, 100 kick, 200- Alternate 25’s: right arm only, left arm only, 200 pull: did as continuously as possible (didn't properly read the instructions)
15:32

6x75 fast. Do these on the 2:00. (Karen, I can do these on the 1:30)
1:14/1:16/1:15/1:18/1:17/1:17

300 pull easy: 5:45

6x50 fast. :10 RI
I was dying here!
48/52/53/54/53/54

300 pull easy : 5:49

6x50 fast :20 RI:
better with more rest but still tough
49/51/51/53/52/53

C/D 150 easy: 2:54

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.