Swim

• 45m
• 2800.00 yards
• -----

McDaniels

2x500 (swim, pull)
2X(2x200 descend)-(3:03, 2:55)
200K/D
6x100 mod
200 c/d

Bike

• 3h 24m
• 69.00 miles
• -----

PM bike. Road bike.

Left from work on my bike. Biked from Westminster to the Gettysburg bike shop for the Wed. night shop ride. About 90 minutes solo, 100 minutes shop ride and a few minutes home alone. Used the road bike. The shop ride was a rolling route with no significant climbs...but man was it a tough ride. I was completely shelled by the end of that ride.

Distance is approximate but pretty close.

Swim

• 45m
• 2734.03 yards
• -----

AM - Y

2500 meters

w/u: 200S, 200P, 200K/D, 200S

MS:
8x50 on 1:00
2x100 on 2:00
6x50 on 0:55
2x100 on 1:50
4x50 on 0:50
2x100 on 1:40
2x50 on 0:45

100EZ c/d

Missed that last few intervals and just did a stop and go at each. tough swim workout.

Run

• 56m
• 7.55 miles
• 07m 25s /Mi

Run along Confederate Ave after swimming.

Bike

• 54m
• 17.50 miles
• 19.44 Mi/hr

Easy cruise at lunch. Legs felt pretty dead so I cut the ride short a bit. Route 27.

Swim

• 45m
• 2600.00 yards
• -----

McDaniels

w/u: 200S, 200P, 200K/D

3X(2x100, 200P cruise, 4x50 Hard/EZ)

cd: 200

Run

• 27m
• 3.50 miles
• -----

Really easy AM run. Recovery pace. Time is approximate.

Bike

• 2h 14m 30s
• 45.20 miles
• 20.20 Mi/hr

Ride in the afternoon heat. Probably the hottest ride of the year. Only low 80s but felt hotter since I had been working in the yard all day.

Mt. Hope loop. Came through the battlefields on the way home. Felt pretty good. Went hard up Mt. Hope.

Run

• 1h 16m 13s
• 10.50 miles
• 07m 15s /Mi

Early AM run. Barlow.

Bike

• 1h 04m 20s
• 22.00 miles
• 20.52 Mi/hr

New Windsor/Union Bridge route from Safeway.

Swim

• 40m
• 2300.00 yards
• -----

Run

• 38m 28s
• 5.00 miles
• 07m 41s /Mi

EZ

Swim

• 40m
• 2300.00 yards
• -----

3x500
300K/D
some other crap