Bike

• 46m 01s
• -----
• -----

recovery

Bike

• 1h 00m
• -----
• -----

recovery

Swim

• 1h 04m 30s
• 3600.00 yards
• 01m 47s /100 yards

3600
WU:
500
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Bike

• 3h 19m 39s
• 66.00 miles
• 19.83 Mi/hr

lap 1: 33.73 miles, 1:44:18, 19.4 mph, 134 HR

Lap 2: 32.28 miles, 1:35:21, 20.3 mph, 139 HR

Run

• 45m
• 4.50 miles
• 10m /Mi

i melted! Very hot and just didn't have it after last night's intervals.

Couldn't get HR down, felt terrible so I cut it short.

Swim

• 55m
• 2900.00 yards
• 01m 54s /100 yards

Swim Endurance
Endurance
70
2900
WU: 300
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

Run

• 29m 49s
• 3.99 miles
• 07m 28s /Mi

WU: 1/2 mile

MS: 5x 1/2 mile repeats 5' RI
1) 6.02/pace, HR 169
2) 6.27/pace, HR 171
3) 6.52/pace, HR 172
4) 7.06/pace, HR 168
5) 6.54/pace, HR 172

CD: 1 mile

Swim

• 33m 43s
• 2000.00 yards
• 01m 41s /100 yards

WU: 300, 6x50 (10")

MS: 12x100 (20")

CD: 200

Bike

• 1h 21m 43s
• 27.95 miles
• 20.52 Mi/hr