Strength

• 20m

Crossfit: as many rounds in 20 min of:

65 pound thruster 10 reps
10 pullups

finished 9 rounds

Bike

• 1h 25m
• 22.40 miles
• 15.81 Mi/hr

Ride around town followed by run
(brick)

Run

• 10m
• 1.25 miles
• 08m /Mi

1 loop around neighborhood after bike ride (brick)

Run

• 45m
• 5.00 miles
• 09m /Mi

5 mile run with tri group following swim (brick)

Swim

• 45m
• 1400.00 yards
• 03m 12s /100 yards

200 warmup
4 x 200 on 4:00
4 x 100 on 2:15
100 cool down