Bike

• 3h 15m
• 52.68 miles
• 16.21 Mi/hr

trainer

Run

• 16m 42s
• 2.00 miles
• 08m 21s /Mi

brick run - treadmill 6% grade

Bike

• 36m 10s
• 10.00 miles
• 16.59 Mi/hr

trainer - spin after run

Run

• 2h 28m 13s
• 17.05 miles
• 08m 41s /Mi

Easy pace long run with Barbara & Pat at Miami Whitewater Park.
2 loops around path and 3 miles on trail. I would like to run more trails - fun.
Average HR 146 - little higher than I wanted (goal 140).

Run

• 30m
• 3.15 miles
• 09m 31s /Mi

treadmill - very easy pace - clearing legs

Swim

• 1h 18m
• 4200.00 yards
• -----

600 wu
6 X 100 (50 drill, 50 free)
800 pull
800 free
800 (75 free, 25 back)
4 X 100 (50 back, 50 breast)
200 cd

Bike #1

• 35m
• 9.64 miles
• 16.53 Mi/hr

trainer

Bike #2

• 34m 43s
• 12.43 miles
• 21.50 Mi/hr

20k indoor CT time trial at NKU

average MPH - 21.5
average watts - 217.4
average cadence - 95
Average HR - 159.8

Bike

• 1h 30m
• 25.07 miles
• 16.71 Mi/hr

trainer

Run

• 30m
• 1.98 miles
• -----

treadmill - backwards

Run

• 1h 02m 18s
• 7.35 miles
• -----

treadmill - HR and interval work

Swim

• 1h 00m
• 3200.00 yards
• -----

200 wu
7 X 100 pull
6 X 100 (75 free, 25 back)
5 X 100 (50 kick back, 50 free)
2 X 200 free
300
200
100
200 cd

Bike

• 1h 30m
• 24.65 miles
• 16.43 Mi/hr

trainer

Run #1

• 15m
• 1.92 miles
• 07m 48s /Mi

treadmill - after athletics

Run #2

• 30m
• 3.67 miles
• 08m 10s /Mi

treadmill - before athletics

Swim

• 35m
• 2100.00 yards
• -----

200 swim
200 kick
2 X 100 IM
200 pull
200 swim
1000 free
100 cd

Sport

• Athletics
• 1h 00m

tuck jumps, mountain climbers, planks, burpees, abs, stretching

Trainer ride this morning. I watched "Distance of Truth" which is a documentary of the Badwater ultramarathon.  Very inspiring!!  Thanks Tammy (tnickerson). 

Strength, run, and swim on the training schedule for after work today. 

Run

• 1h 00m
• 6.50 miles
• -----

10 min wu
5 times through sprint set

Swim

• 1h 00m
• 3300.00 yards
• -----

400
10 X 100 free @ 1:30
6 X 100 kick with fins
6 X 100 pull
6 X 50 drill
300 free
100 cd

Sport #1

• Athletics
• 20m

strength & stabilization

Sport #2

• Stairmaster
• 15m

strength & stabilization

Happy Valentine's Day.