Bike

• 53m
• 18.50 miles
• 20.94 Mi/hr

Warmup: 10 minutes /3.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:33m /11.50 miles

Set #1 11m / 3.85 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 22m / 7.62 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

• Calories out: 3657 From lifestyle:2663, From activities:994
• Health data: Hours slept: 7

Run

• 1h 04m
• 7.12 miles
• 08m 59s /Mi

Warmup: 10 minutes /1.30 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:44m /5.60 miles

Set #1 27m / 3.38 miles
Lactate Threshold
Intervals: 3x6' on 3' rest
HR Zone: 4-5 RPE: 8-10
Run these intervals at your LT pace: Z4-Z5a

Set #2 17m / 2.18 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.30 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.


Had to ajust the distance down due to fitness. I also had to adjust the amount of time inthe workout due to user errors.

• Calories out: 3480 From lifestyle:2655, From activities:825
• Health data: Hours slept: 7

Swim

• 25m
• 1695.10 yards
• 01m 28s /100 yards

Warmup: 200 yards

Pace: 01m 35s /100 yards +
Freestyle at recovery pace

Main Set:15m /1150 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 500 yards
MaxO2
Intervals: 5x100' on 60' rest
Pace: 01m 17s - 01m 12s /100 yards


Set #3 250 yards
Threshold
Pace: 01m 24s - 01m 18s /100 yards


Cooldown: 200 yards

Pace: - 01m 35s /100 yards
Freestyle at recovery pace

Bike

• 1h 17m 30s
• 25.90 miles
• 20.05 Mi/hr

Warmup: 10 minutes /3.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:54m /18.90 miles

Set #1 24m / 8.40 miles
VO2 Max
Intervals: 3x4' on 4' rest
Perform these intervals at a maximum effort that you can sustain for the interval.

Set #2 30m / 10.46 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

• Calories out: 4374 From lifestyle:2628, From activities:1746
• Health data: Hours slept: 7

• Calories out: 2700 From lifestyle:2700, From activities:0
• Health data: Hours slept: 7

Run

• 1h 51m
• 9.91 miles
• 11m 12s /Mi

Warmup: 10 minutes /1.30 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 11m /8.80 miles

Set #1 1h 11m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bonked at mile 8. Walked the rest of the way in...I picked a route that was too hilly for my goal. I will head out west instead towards the farms.

temp 80
Humidity High.

• Calories out: 3923 From lifestyle:2622, From activities:1301
• Health data: Hours slept: 7

Run

• 25m
• 3.12 miles
• 08m /Mi

My Garmin Died Today NO MORE 305. Anyway starting back up.

• Calories out: 3049 From lifestyle:2683, From activities:366
• Health data: Hours slept: 7