Swim

• 19m 01s
• 1000.00 yards
• 01m 54s /100 yards

For this workout, it is all easy. Take as much of a rest interval as you want between each set.

took it more moderate than easy. seriously thought about adding another 500yds, to help make it worth the effort of going to the pool. I'm not used to being the first one done with their swim ;)
used RI :10 throughout

50: 0:55
100 / 200: 5:41
300: 5:42 (prob got a little frisky here, swimming alongside a guy going just a tiny bit faster than me)
200: 3:53
100: 1:56
50: 0:56

Bike

• 1h 07m 45s
• 10.30 miles
• 9.12 Mi/hr

Olney Ride of Silence

Bike

• 51m 49s
• 14.03 miles
• 16.25 Mi/hr

Rollers with forkstand - to lessen the chances of my hurting myself just before the big race

Just ride nice and easy on the trainer. Promote blood flow to the legs

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!