Swim

• 46m
• 2500.00 yards
• 01m 50s /100 yards

WU: 4x 50swim/50k/50fist
Trans: 4x50
MS: 800 hard; 200easy; 200 hard; 200easy; 100hard
CD: 2x100

Run

• 59m 45s
• 6.89 miles
• 08m 40s /Mi

Hill repeats

Sport #1

• Bike Trainer
• 1h 10m

Sport #2

• Yoga
• 28m

Swim

• 52m
• 2900.00 yards
• 01m 47s /100 yards

WU: 200swim; 200fist; 200stroke
MS: 4x500
CD: 3x100

Sport #1

• Bike Trainer
• 2h 15m

AVG HR=132
WU: 10'
Drills: 10' iso leg
MS: 13' >130HR, 2' >160HR (1h30' total)
CD: 14'

Sport #2

• Yoga
• 28m

AVG HR=132
WU: 10'
Drills: 10' iso leg
MS: 13' >130HR, 2' >160HR (1h30' total)
CD: 14'

Run

• 1h 11m 43s
• 8.48 miles
• 08m 29s /Mi

Took it out just a little too quick, but a beautiful day!

Sport

• Bike Trainer
• 1h 00m

Post run recovery ride. HR=123

Swim

• 38m
• 2100.00 yards
• 01m 48s /100 yards

WU: 150s/150fist/300stroke
Trans: 4x50 moderately hard
MS: 10x100 mod. hard
CD: 6x50

Run

• 50m
• 5.86 miles
• 08m 31s /Mi

WU: 10'@8:40
MS: 10'@8:30
10'@8:15
10'@8:00
CD: 10'@8:40

Sport #1

• Bike Trainer
• 1h 15m

WU: 10'
Drills: 10' iso leg
MS: 50': >140bmp during Seinfeld, <130bmp during commercials AVG HR=139
CD: 5' easy

Sport #2

• Yoga
• 28m

WU: 10'
Drills: 10' iso leg
MS: 50': >140bmp during Seinfeld, <130bmp during commercials AVG HR=139
CD: 5' easy