Bike

• 2h 30m
• 50.00 miles
• 20.00 Mi/hr

WU: 15'

MS:
2x20 tempo (10' easy)
1x60 upper z2
15 easy

Run

• 1h 27m 11s
• 10.43 miles
• 08m 21s /Mi

1 mile wu, 9 mile @ hmp + 20 seconds

9- 8:15 pace/ 160 hr

Run

• 40m 02s
• 4.55 miles
• 08m 48s /Mi

Swim

• 53m 10s
• 3300.00 yards
• 01m 36s /100 yards

WU: 600, 4x50

MS:
5x: 50 all, 50 ez (15" ri)
2x1000 (1 min ri)
-16:03 / 1:36
-16:14 / 1:37

Bike

• 1h 07m
• 23.00 miles
• 20.60 Mi/hr

2x20 @ LT

Run

• 1h 01m 17s
• 7.37 miles
• 08m 19s /Mi

5 mile tempo
8:03 / 169

Swim

• 47m 44s
• 3050.00 yards
• 01m 34s /100 yards

WU: 650, 4x50 builds

MS: 8x150 (30-40 RI)
1000 pull

Run

• 37m 32s
• 5.10 miles
• 07m 21s /Mi

WU: 1 mile easy

MS: 12x400 (90 RI). target pace 1:38

-1:40
-1:39
-1:37
-1:37
-1:36
-1:38
-1:35
-1:37
-1:37
-1:37
-1:35
-1:33

CD: 1 mile easy

Bike

• 1h 15m
• 25.00 miles
• 20.00 Mi/hr

Swim

• 48m 36s
• 3000.00 yards
• 01m 37s /100 yards

WU: 600, 4x50

MS: 2x400 with 200 active recovery in between

1000