Bike

• 39m 30s
• 13.00 miles
• 19.75 Mi/hr

I had trouble with the first section of the bike and some mechanicals on the bike

Run

• 32m 49s
• 4.00 miles
• 08m 12s /Mi

good run. I need to lose some more weight and gt faster.

Swim

• 10m 49s
• 600.00 yards
• 01m 48s /100 yards

Third out of the water...this was not my best swim and should have been faster

• Calories out: 3700 From lifestyle:2642, From activities:1058
• Health data: Hours slept: 7

Run

• 35m 30s
• 4.22 miles
• 08m 24s /Mi

Warmup: 10 minutes /1.30 miles

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

Main Set:25m /3.10 miles

Set #1 12m / 1.50 miles
Pacing
Intervals: 4x2' on 1' rest
Run these intervals at your 10k pace.

Set #2 13m / 1.60 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.

Strength

• Calories out: 3195 From lifestyle:2675, From activities:520
• Health data: Hours slept: 7