Run

• 44m 43s
• 6.00 miles
• 07m 27s /Mi

Run on the treadmill in the Y before swimming.

Swim

• 50m
• 3062.12 yards
• -----

AM - Y

500P
5x100 (25EZ, 25 mod, 25 hard, 25EZ)
400S
4x100 (50 hard, 50EZ)
300P/PD
3x100 (75 hard, 25EZ)
200K
2x100 mod

Bike

• 1h 00m
• -----
• -----

An easy hour on the trainer

Bike

• 1h 29m
• 28.00 miles
• 18.90 Mi/hr

Ride into town with stops at the pharmacy, Joe/Marie's house and the bike shop. Low 30s and very windy.

Run

• 31m 30s
• 4.00 miles
• 07m 52s /Mi

Easy treadmill run before the swim.

Swim

• 45m
• 2734.03 yards
• -----

AM - Y

Mostly easy swim with a few sprints at the end

500 w/u
6x75 (50D, 25 build)
300 P/PD
3x100
300P easy
100 sprint (1:28)
100 easy
100 sprint (1:25) - PR for 100m
200 c/d

Bike

• 1h 30m
• -----
• -----

AM trainer

30 min
20 min
10 min

All around 150-155 HR with 5 min easy between intervals

Run

• 1h 30m
• 11.75 miles
• -----

About an hour after the bike. I drove up to the Ridge Road and ran from the Bendersville Rd parking area to the power lines and back with a few short detours. Great place for a run. Approximate distance...but close.

Run

• 39m 34s
• 5.00 miles
• 07m 55s /Mi

Woke up early and decided to go to the gym and run before swimming. Very easy on the treadmill

Swim

• 1h 30m
• 5796.15 yards
• -----

500P
2x400 mod
3x300 descending
5x200 (1-3 pull w/paddles, 4 kick, 5 swim)
100EZ

Just about every swimmer in Gettysburg shows up at this point. 4 lanes with 4-5 to a lane.

3x(5x100) on 2:00, 1:50, 1:40, 1:30 - Never made the 1:30 so it ended up being a hard 200
5x100 IM - easy the last 2 to cool down

Really neat swim with so many swimmers in the pool. My arms were trashed at the end. I think this is the longest pool swim I've ever done.

I made a massive breakfast when I got home.

Bike

• 1h 00m
• -----
• -----

AM Trainer

w/u
2x12 min with 3 min recovery
5x1 min sprints
short c/d

Swim

• 42m
• 2500.00 yards
• -----

Lunch - McDaniels

Easy swim

4x500 - 30s RI
5x100