Bike

• 1h 00m
• 16.42 miles
• 16.42 Mi/hr

trainer - cadence focus

Run

• 35m
• 4.14 miles
• 08m 26s /Mi

treadmill

Swim

• 52m
• 3200.00 yards
• -----

200 wu
3 X (400 free, 100 pull, 200 free, 100 pull)
4 X 100 IM
200 cd

Strength

• 1h 00m

upper & lower body

Sport

• Stairmaster
• 15m

Lots of sleep last night.  Feeling much better today.  Trainer ride this morning.  Strength, short run, and swim are all on the schedule for today after work.  Coach was right - training volume is picking up.  I guess I didn't need to be worried about this. 

Run

• 40m
• 5.02 miles
• -----

warm up
2 rounds of hill challenge (workout called for 4 rounds, but too tired)
cd

Swim

• 1h 00m
• 3500.00 yards
• -----

100 wu
6 X 100 (50 drill, 50 swim)
800 pull
800 swim (75 free, 25 back, repeat)
800 swim
3 X 100 (25 fly, 25 back, 50 free)
100 cd

Run

• 2h 09m 55s
• 13.56 miles
• 09m 34s /Mi

easy pace hill run with friends

Bike

• 3h 05m 22s
• 50.00 miles
• 16.18 Mi/hr

trainer

Run

• 30m
• 3.44 miles
• 08m 43s /Mi

treadmill - 6% incline

Bike

• 1h 20m
• 21.25 miles
• 15.94 Mi/hr

trainer - cadence drills

Run

• 30m
• 3.70 miles
• 08m 06s /Mi

treadmill

Swim

• 45m
• 2700.00 yards
• -----

400 wu
9 X 100 (odd pull, even free)
500 free
3 X 75 free hard
1 X 75 easy
2 X 75 free hard
1 X 75 easy
1X 75 hard
300 cd

Happy Friday.  I am looking forward to the weekend. 
Trainer ride this morning.  Short run & short swim later this afternoon followed by dinner with friends.

Bike

• 1h 30m
• 25.00 miles
• 16.67 Mi/hr

trainer

Run #1

• 16m 12s
• 2.00 miles
• 08m 06s /Mi

treadmill - after backwards work

Run #2

• 30m
• 1.86 miles
• -----

treadmill - backwards jogging/walking

Run

• 30m
• 3.42 miles
• 08m 46s /Mi

treadmill after strength

Swim

• 1h 05m
• 3500.00 yards
• -----

200 wu
4 X 100 (50 drill, 50 swim)
200 pull
400 free
200 pull
400 free
100 back
4 X 100 (odd IM, even free)
100 back
800 free
4 X 50 hard
100 cd

Strength

• 1h 00m

Sport

• Stairmaster
• 15m