Swim #1

• 15m 04s
• 820.00 yards
• 01m 50s /100 yards

started front and center, but couldn't hang with the fast ladies; settled in at a moderate/fast pace

sighting was good, navigation just ok: tended to be too wide right

T0: 0:30
swim to beach, run across to the pier, run down the pier and then jump back in to start the 2nd lap

Swim #2

• 15m 37s
• 824.99 yards
• 01m 54s /100 yards

had trouble composing myself and getting going with the second lap: tried to protect my goggles for the BIG jump back in, but they got a bit squashed onto my face; after I got that fixed, I felt like my heart was racing and that I was breathing too hard. I figure I lost about 30 seconds getting my head back into the swim and my face back into the water

Bike

• 57m 19s
• 18.34 miles
• 19.20 Mi/hr

very unusual to have a tailwind out; didn't expect to come back into the wind as fast as I did

Run

• 17m 58s
• 2.00 miles
• 08m 58s /Mi

didn't quite hit my goal pace in the first mile, but ended up under for the second

Swim

• 26m 16s
• 1500.00 yards
• 01m 45s /100 yards

the 100's kicked my butt

W/U – 250 easy: 4:57

6x25 – Sprint :10 RI
23.0/22.7/23.7/23.1/24.0/23.5

50 easy: 57

6x50 – Sprint. :15 RI
47.2/49.6/50.8/50.6/50.2/50.7

50 easy: 58

4x100 – Sprint :25 RI
1:42/1:45/1:45/1:44

50 easy: 56

6x25 – Sprint :10 RI
23.5/22.9/23.9/23.7/24.6/23.3

C/D – 100 easy: 1:51

Run

• 25m 51s
• 3.00 miles
• 08m 37s /Mi

this was getting hard by the end

Make this a tempo run. Run at a pace that makes you breathe a little hard, but not all out panting. Start a little easy then pick up the pace and keep it steady. I’m not giving you a pace on purpose. Let’s see what that pace ends up being

Bike

• 1h 00m 10s
• 13.20 miles
• 13.16 Mi/hr

Rollers

Bike - 1.0

• 10 minute warm up
• 40 minutes:
o 8mins, 90+ cadence
o 2 mins recovery, pedal easy
• 10 minute cool down

Run

• 51m 21s
• 5.08 miles
• 10m 06s /Mi

ran nice n easy until the last mile, then did the :30 sprint/:30 easy

Keep a 10:00-11:00 mm pace overall. This should be your long, slow, distance (LSD) run.

For the last 10 minutes- do :30 sprint, :30 easy jog or walk.

Swim

• 38m 40s
• 2000.00 yards
• 01m 55s /100 yards

goo swim

W/U – Pick your RI.
200 easy: 4:01
100 kick: 2:19
100 pull: 1:48

3x500:
500 easy: 9:53
500 moderate: 9:39
500 fast: 9:09 (1:49.8/100)
Each 500 should be faster than the last. (use RI: 30)

C/D – 100 easy: 1:53