Bike

• 3h 17m
• 65.00 miles
• 19.80 Mi/hr

LB-Newport Cost-Bonita Canyon-Laguna Canyon-LB

2,400 ft. of climbing

Timed interval: 53:45 20.9 mi 144/161

Run

• 31m 12s
• 4.00 miles
• 07m 48s /Mi

T-run

Splits

7:58 142/153
7:48 153/155
7:46 158/163 hill
7:40 158/166

Swim

• 1h 05m
• 3500.00 yards
• 01m 51s /100 yards

Endurance-

Warmup
3 X 1000: 17:28, 17:08, 17:19
Cooldown

• Health data: Hours slept: 6

Swim

• 37m
• 1600.00 yards
• 02m 18s /100 yards

EZ Technique

Bike

• 2h 05m
• 41.00 miles
• 19.68 Mi/hr

Warm up 40 min.
4 x 5 miles hard (in aerobars) build up to and keep a consistent pace throughout.
Repeats at 210/220/225/225 watts.
Recovery at 150 watts for 5 min.
Cooldown 15 min. 170==>100 watts

• Health data: Hours slept: 8

Run

• 1h 09m 30s
• 8.50 miles
• 08m 10s /Mi

Speed- Treadmill
1 mi warmup
2 X 400 at 7:00 pace/200m @8:30 recovery
1 X 1200 at 8:00 pace
4 X 400 at 7:00 pace/200m @8:30 recovery
1 X 1200 at 8:00 pace
4 X 800 at 7:00 pace/400m @8:30 recovery
1 X 1200 at 8:00 pace
1 mi cooldown

• Health data: Hours slept: 6.5

Bike

• 2h 10m 04s
• 43.00 miles
• 19.83 Mi/hr

Aerobic w/ a few pickups
San Gabriel River Trail- Windy and some rain

• Health data: Hours slept: 8

• Health data: Hours slept: 3.5

Run

• 1h 24m 27s
• 10.50 miles
• 08m 02s /Mi

Aerobic- Up Alii to town and back down to Keouhou.

Splits:
8:36 129/141
8:12 138/144
8:12 140/143
8:08 142/147
8:06 144/148
8:00 140/155
8:04 148/155
8:00 147/153
7:42 153/156
7:32 156/160
3:56 154/160

Swim

• 1h 00m
• 2400.00 yards
• 02m 30s /100 yards

Swim Clinic