Bike

• 4h 01m 54s
• 74.84 miles
• 18.56 Mi/hr

Long trainer ride

Bike

• 1h 10m
• 21.50 miles
• 18.43 Mi/hr

10 min wu
50 min z3/4 (207watt avg)
10 min cd

Swim

• 58m 16s
• 3280.84 yards
• 01m 46s /100 yards

Straight swim

500m 9:04
500m 9:31
500m 9:34
500m 9:33
500m 10:35 (foot cramp)
500m 9:59

Strength

• 25m

bowflex: back, tri's, abs

Run

• 1h 05m 52s
• 8.01 miles
• 08m 13s /Mi

ms: 5x3' 5k(ish) 3' ri

Bike

• 1h 10m 13s
• 21.98 miles
• 18.78 Mi/hr

10' wu
4x 10' zone 4/5 4'ri
quick cd

#1 237 watts
#2 253
#3 241
#4 229

Strength

• 25m

bowflex: abs, bi's

Sport

• Elliptical Training
• 45m

trying to be smart about the running, taking it slow for a couple more weeks while I build up.

Bike

• 46m 24s
• 14.41 miles
• 18.63 Mi/hr

Set #1 11m / 3.30 miles
wu 10'

Set 1
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

4' ri

Set 2
2 x 5' zone 3, 5' out of the saddle

quick cd

Swim

• 49m 10s
• 2296.59 yards
• -----

1000m - 18:30
10x100m fast (1:27 avg)
100m cd ( I was cooked.)

Run

• 1h 33m 36s
• 11.00 miles
• 08m 30s /Mi

Legs weren't quite working this morning. They felt heavy the whole time. Don't know if it was the early morning wake up, the cold weather (35*), or the tights. Just don't know. Still not too bad, just felt tight.

Bike

• 2h 00m 07s
• 38.69 miles
• 19.33 Mi/hr

Group ride. Felt good on tired legs.