Bike

• 1h 15m
• 23.00 miles
• 18.40 Mi/hr

WU: 10'
MS: 30x1' seated Big Gear - with 1' recovery.
CD: 5'

Run

• 1h 05m 01s
• 7.81 miles
• 08m 19s /Mi

WU: 10'
MS: 6x5' at LT w/3' recovery.
CD: 10'

• Calories out: 4609 From lifestyle:2602, From activities:2007
• Health data: Hours slept: 7

Bike

• 3h 00m
• 52.00 miles
• 17.33 Mi/hr

• Calories out: 5105 From lifestyle:2574, From activities:2531
• Health data: Hours slept: 7

Run

• 1h 15m
• 8.00 miles
• 09m 22s /Mi

Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty.

Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 75-90' long depending on fitness level.

Swim

• 45m
• 2200.00 yards
• 02m 02s /100 yards

OPTIONAL SWIM:
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

• Calories out: 3973 From lifestyle:2595, From activities:1378
• Health data: Hours slept: 7

Run

• 30m
• 3.50 miles
• 08m 34s /Mi

too lazy to connect the garmin. I think a little fatigue is setting in.

Strength

• 30m

• Calories out: 3256 From lifestyle:2644, From activities:612
• Health data: Hours slept: 7

Bike

• 1h 08m
• -----
• -----

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 10'

Run

• 32m 01s
• 3.81 miles
• 08m 24s /Mi

24.01 for a 5k today. Dropping time from here on out is going to hurt

Strength

• 25m

• Calories out: 4022 From lifestyle:2592, From activities:1431
• Health data: Hours slept: 7

Run

• 27m 57s
• 3.53 miles
• 07m 55s /Mi

yeah me. losing weight does help. down 17 and 36 overall. next stop under 200

Strength

• 30m

• Calories out: 3287 From lifestyle:2639, From activities:648
• Health data: Hours slept: 7