Bike

• 50m
• 16.00 miles
• 19.20 Mi/hr

Rode the Triathlon course.

brick with triathlon course run.

Run

• 25m
• 3.10 miles
• 08m 03s /Mi

Rand the triathlon course

brick with triathlon course ride

Swim

• 20m 30s
• 1000.00 yards
• 02m 02s /100 yards

10 x 100 with 10 seconds rest

Bike

• 45m
• 13.00 miles
• 17.33 Mi/hr

Rode trainer inside at healthpark. Hilly climb for first 3 miles on computer.

Swim

• 45m
• 1400.00 yards
• -----

400 warmup

200 broken into 25's with 10 sec rest
200 broken into 50's with 15 sec rest
200 broken into 100's with 20 sec rest
straight 200

200 cooldown

Strength

• 20m

Crossfit Mary:

As many rounds in 20 minutes as you can of:

5 pullups
10 pushups
15 squats

Completed 16 rounds