Bike

• 1h 20m 01s
• 22.36 miles
• 16.76 Mi/hr

trainer
WU: 10
MS: 5x10' z3, 2' RI
CD: 10

Swim

• 42m 16s
• 2500.00 yards
• 01m 41s /100 yards

WU: 400

MS:
400 pull
400 pull w/paddles
300 swim
300 pull
300 swim w/paddles
6x50 fast (30")
CD: 100

Swim

• 27m 16s
• 1550.00 yards
• 01m 45s /100 yards

WU: 500

MS: 500 pull/paddles, 10x50
50

Run

• 41m 40s
• 4.88 miles
• 08m 32s /Mi

WU: 10

MS: 20' tempo (2.52 miles, 7:56/mile, 172 hr)

CD: 10

Run

• 1h 02m 21s
• 7.24 miles
• 08m 36s /Mi

8x 1/4 mile at 10k

1) 8:21, HR 159
2) 7:54, HR 156
3) 7:49, HR 159
4) 8:01, HR 160
5) 7:47, HR 162
6) 7:39, HR 164
7) 7:56, HR 166
8) 7:33, HR 163

Bike

• 2h 00m 24s
• 38.86 miles
• 19.37 Mi/hr

windy!

1) 17.07 mph, 145 HR
2) 21.79 mph, 144 HR

Bike

• 59m 58s
• 21.25 miles
• 21.26 Mi/hr

Swim

• 41m 19s
• 2400.00 yards
• 01m 43s /100 yards

2400

WU: 400

MS: 4x50 (ez/hard)

8x100
-75 ez 25 hard
-50 ez 50 hard
-25 ez 75 hard
-100 hard
repeate twice

200 swim

6x100 pull

CD: 200