Run

• 56m 33s
• 6.00 miles
• 09m 25s /Mi

Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: Then 40' tempo run at LT or 10k could be substituted.
CD: 10'
Stretch when done

Bike

• 46m 46s
• 13.06 miles
• 16.76 Mi/hr

Trainer
High RPM Spin
45
WU: 10'
MS: 25' at 105+ RPMS.
CD: 10'

Swim

• 35m 53s
• 1600.00 meters
• 02m 14s /100 meters

Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1' rest
CD: 200 warm down

Bike #1

• 26m 28s
• 7.73 miles
• 17.53 Mi/hr

Ride to the Race.

Bike #2

• 13m 58s
• 5.09 miles
• 21.87 Mi/hr

Race #1 was a few laps short. Oops.

Bike #3

• 23m 37s
• 8.68 miles
• 22.04 Mi/hr

Race #2. Forgot to turn on the watch on at the start.

Bike #4

• 27m 37s
• 7.22 miles
• 15.69 Mi/hr

Ride home and cool down.

Bike

• 3h 06m 22s
• 51.46 miles
• 16.57 Mi/hr

Bike Base
Endurance
210
3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.