Run

• 1h 00m
• 6.00 miles
• -----

treadmill - interval work

Swim

• 1h 00m
• 3500.00 yards
• -----

600 (swim, pull, drill)
800 (200 solid, 200 fast, 200 solid, 200 fast)
600 (150 solid, 150 fast, 150 solid, 150 fast)
400 (100 solid, 100 fast, 100 solid, 100 fast)
200 (50 solid, 50 fast, 50 solid, 50 fast)
100 easy
12 X 50 free @:45
200 cd

Strength

• 1h 00m

strength - full body

Bike

• 1h 00m
• 16.30 miles
• 16.30 Mi/hr

trainer - steady rain all day

Run

• 2h 07m 13s
• 15.01 miles
• 08m 28s /Mi

morning park run. rain....of course.

Bike

• 45m
• 12.64 miles
• 16.85 Mi/hr

trainer

Swim

• 1h 00m
• 3350.00 yards
• -----

200 wu
200 drill
200 pull
6 X 50 @ :45
3 X (200 @3:00, 4 X 100 @ 1:30, 30 sec rest)
100 easy
6 X 75 (odd fast, even easy)
100 cd

Bike #1

• 1h 00m
• 16.28 miles
• 16.28 Mi/hr

trainer

Run

• 30m
• 3.80 miles
• 07m 53s /Mi

treadmill

Bike #2

• 2h 18m 30s
• 37.50 miles
• 16.25 Mi/hr

Run

• 1h 02m
• 7.36 miles
• 08m 25s /Mi

steady pace run

Swim

• 1h 00m
• 3300.00 yards
• -----

200 swim
200 kick
2 X 100 IM
200 pull
200 swim
100 kick
200 pull
2 X 300 swim
200 pull
100 kick
1000 swim
100 cd

Strength

• 50m

full body

Bike

• 1h 32m
• 24.66 miles
• 16.08 Mi/hr

making lots of minor adjustments to the bike fit and adding areo bottle. new fit feels much better.

Run

• 1h 00m
• 6.15 miles
• -----

track work. didn't make all the sets of the workout. :-( next time.