Bike

• 45m
• 5.00 miles
• -----

Skipped my brick workout this morning. Did take a ride pulling the kids in the pull behind cart. You can tell it wasn't very fast but was fun. Any way, watched them all day and the pool is closed. So i'm figuring it all out.

Run

• 47m 30s
• 5.20 miles
• 09m 07s /Mi

Run: Ran outside from the health park. Basically an out and back loop. Felt good to get outside.

Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

Bike: Spin with 8 x 20 second power intervals.

Swim

• 45m
• 2000.00 yards
• -----

Warm up:
400 easy swim mix

Main Set:
2 x [4 x 50 on :45 + 200 build]
:30 rest between 50's and 200, 1 min rest after 200.
(the four 50's on :45 kicked my butt but i finished them all in the allowed time.)
4 x 75 - back, breast, free :20 rest between
12 x 25 kick - mix

Cool Down:
200 easy swim

Sport

• Rowing
• 05m

Swim

• 45m
• 1800.00 yards
• -----

Warmup:
500 mix of swim and drill

Main Set:
2 x 100 pull - 2nd faster than 1st
2 x 100 kick rest :15
4 x 25 very fast (:45 second interval)
1 x 100 very easy technique
4 x 50 very fast (:60 second interal)
1 x 100 very easy technique
4 x 25 very fast (:45 second interval)
1 x 100 very easy technique
4 x 50 very fast (:60 second interval)

Run

• 40m
• 4.40 miles
• 09m 05s /Mi

first 20 minutes around the track and the second 20 on the treadmill. I could definitely tell that I had swam right before this run.

Sport

• Yoga
• 15m

Carly wanted to do yoga tonight so we did the gold and tennis quick workouts.

Bike

• 1h 05m
• 18.42 miles
• 17.00 Mi/hr

Cold and windy out millers mill to ben head and around.

Run

• 40m
• 4.95 miles
• 08m 04s /Mi

Had a sib 8/min pace going until i took a lap around the lake beside brookhill. that slowed me a bit.

Bike

• 45m
• 15.50 miles
• 20.67 Mi/hr

Brick: 45 minute bike/15 minute run.

Run

• 15m
• 1.70 miles
• 08m 49s /Mi

Brick: 45 minute bike/15 minute run.