Run

• 1h 59m 16s
• 13.65 miles
• 08m 44s /Mi

lap 1: 6.91 miles, 8:41 pace, 150 HR

Lap 2: 6.74 miles, 8:47 pace, 154 HR

Bike

• 3h 34m
• 73.47 miles
• 19.79 Mi/hr

out and back, going with the wind out, against all the way back.

out: 1:40:52, 21.2 mph, 144 HR
back: 1:54, 18.4 mph, 146 HR

Bike

• 1h 10m
• 20.00 miles
• 17.14 Mi/hr

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Swim

• 55m 23s
• 2800.00 yards
• 01m 58s /100 yards

2800
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick 0:10 rest
4 * 100 0:25 rest
8 * 25 kick 0:10 rest
5 * 50 0:10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

Run

• 37m 08s
• 5.06 miles
• 07m 20s /Mi

1/2 mile repeats

WU: 1 mile, 8:21, HR158
Lap, Avg Pace, Avg HR
1: 6:30, 163
2: 6:22, 175
3: 6:33, 175
4: 6:30, 178
5: 6:41, 176
6: 6:38, 176

CD: 8:42, 168

Run

• 44m 48s
• 4.86 miles
• 09m 13s /Mi

Swim

• 30m
• 1700.00 yards
• 01m 45s /100 yards

WU: 200 easy swimming. 4x50 swim golf.
MS: 8x50 drills, all on 20" rest:
- 2x50 are FTD (finger tip drag)
- 2x50 are SAD (Single arm drill)
- 2x50 are CUD (Catch up drill)
- 2x50 are Swim.
Swim an easy 100 focusing on your biggest weakness of the drills.
Now repeat the set again, 8x50.
Swim another 100 easy focusing on your weakness.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: 100

Bike

• 3h 17m 06s
• 62.52 miles
• 19.03 Mi/hr

15-20 mph winds