Swim

• 16m
• 650.00 meters
• 02m 27s /100 meters

Easy swim at Kal Lake

Swim

• 10m
• 400.00 meters
• 02m 30s /100 meters

Short swim to check out the area

Bike

• 1h 34m 24s
• 40.16 kms
• 25.52 KM/hr

Intervals 1:00/3:00

10 km warm up
11 X 1:00 hard (avg 37 kmh)
3:00 RI

avg HR 155-165
avg cad = 100 rpm

20:00 cool down including hill home.


cad=82
climb 250m

Swim

• 19m
• 750.00 meters
• 02m 31s /100 meters

Did a triathlon simulation at Gyro. Had to stop my watch for T1 because of heavy traffic. Parked across the street. Swim good overall.

Bike

• 42m 18s
• 20.03 kms
• 28.41 KM/hr

Rode north to Cadder, Gordon, Paret, Barnaby, Lakeshore, Barerra, Casorso, Swordy.

T1 = 2:30 approx.
T2 - 2:00

T's were longer b/c I had to unlock car and get bike in and out.

Run

• 29m 37s
• 4.73 kms
• 06m 15s /KM

Ran Lakeshore, Lexington, Gordon, Casorso, Swordy. Shins hurt, walked a short bit. Stopped early. 4.73 km.

Swim

• 23m
• 750.00 meters
• 03m 04s /100 meters

Beach swim.

Swim

• 22m
• 750.00 meters
• 02m 55s /100 meters

Beach swim.

Bike

• 1h 38m 16s
• 49.02 kms
• 29.93 KM/hr

Rode to Oliver for breakfast and rode back. Drafting all th way. Easy ride. Passed both boys p Peach Hill. Yeah baby!

Cad 82 Climb 246m