Bike

• 58m
• 15.17 miles
• 15.69 Mi/hr

Go ride steady for an hour. Keep the effort at a 4/5. Don’t push it too hard, but don’t take it too easy

except for one hill climb, took this all relatively easy

Run

• 40m 45s
• 4.02 miles
• 10m 08s /Mi

Find a hill course if you want. Just run easy no matter if you run flat or hilly terrain.

Ran the in-park portion of the Columbia Tri route; ran it as easy as this tough course allows

Bike

• 45m 10s
• 12.23 miles
• 16.24 Mi/hr

Warm Up - 10 minutes Easy

Main set - 30 minutes
• 3 minutes- high cadence, 17-20 mph
• 2 minutes - high cadence, easy, 14-16 mph

Cool Down - 5 minutes of easy cycling

Run

• 25m 42s
• 3.09 miles
• 08m 19s /Mi

Push this run. Have fun with it. See what pace you can keep.

Wow! Really had it happening today! Set a new 5k PR! Took off about 50 seconds!

Swim

• 47m 31s
• 2500.00 yards
• 01m 54s /100 yards

tried the Garmin 910XT in the pool today, but only secondary to my regular swim watch. it felt too big and clunky and it missed some laps and distance. I think I'll stick to the Timex IronMan watch in the pool and only use the 910 for OWS

W/U- 200 swim, 100 kick, 200 pull: 10:11

4x200 – W/in each 200: 50 easy, 50 fast, 50 easy, 50 fast (:15 RI)
3:47/3:48/3:50/3:50

2x200 – pace each one the same (:20 RI): 3:47/3:53

200 – fast: 3:41

2:00 bonus rest

10x50 – Repeat twice: 1 fast, 1 easy, 1 moderate, 1 fast, 1 easy (:30 RI):
48/58/54/50/57
49/58/54/50/56

C/D – 100 swim: 1:52

Bike

• 50m 10s
• 12.00 miles
• 14.35 Mi/hr

Ride steady. We want to promote blood flow to the legs, but not make you sore and tired.

took it pretty easy; needed to ride an extra 5 minutes to get to the end of Game of Thrones

Run

• 30m 30s
• 3.00 miles
• 10m 10s /Mi

Run easy

focused on form and easy breathing, 4 steps per breath