Run

• 1h 25m
• 6.60 miles
• 12m 52s /Mi

Warmup: 10 minutes /1.20 miles

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

Main Set:46m /5.40 miles

Set #1 46m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

• Calories out: 3727 From lifestyle:2863, From activities:864
• Health data: Hours slept: 7

Run

• 45m
• 5.30 miles
• -----

Warmup: 10 minutes /1.20 miles

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

Main Set:35m /4.10 miles

Set #1 18m / 2.12 miles
Lactate Threshold
Intervals: 2x6' on 3' rest
HR Zone: 4-5 RPE: 8-10
Run these intervals at your LT pace: Z4-Z5a

Set #2 17m / 1.95 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.

Swim

• 20m
• 1250.00 yards
• -----

Warmup: 700 yards

Pace: 01m 47s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:05m /400 yards

Set #1 05m Endurance
Pace: 01m 46s - 01m 35s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 150 yards

Pace: - 01m 47s /100 yards
Freestyle at recovery pace

• Calories out: 3653 From lifestyle:2878, From activities:775
• Health data: Hours slept: 7