Bike

• 1h 30m
• 27.57 miles
• 18.38 Mi/hr

10'wu
70' sweet spot z3 (192 watts)
10' cd

Swim

• 34m 25s
• 1859.14 yards
• 01m 50s /100 yards

500m 8:53
1' rest
500m 8:57
1' rest
100m 1:45
30" rest
100m 1:44
1' rest
500m 9:35

Run

• 1h 13m 50s
• 9.00 miles
• 08m 11s /Mi

ms 6x3' 10k pace 3'ri

running faster and it feels good.

Bike

• 1h 30m
• 28.80 miles
• 19.20 Mi/hr

Set #1 1h 04m / 19.20 miles
Lactate Threshold
Intervals: 4x12' on 4' rest
HR Zone: 4-5 RPE: 8-10
Do these intervals in Z4-Z5 heart rate zone.

#1 211 avg watts
#2 224
#3 221
#4 225

Set #2 05m / 1.53 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Run

• 40m 04s
• 5.22 miles
• 07m 40s /Mi

Main Set:20m /2.30 miles

Set #1 14m / 1.50 miles
Speed/Efficiency
Intervals: 9x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 07m / 0.76 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 1h 05m 01s
• 20.39 miles
• 18.81 Mi/hr

10' wu
3' 100rmp 2'110, 1' 120
5' easy
40' zone 2/3 (181 avg watts)
quick 3'cd

Swim

• 1h 03m 51s
• 3554.24 yards
• 01m 48s /100 yards

straight swim
500m 9:15
500m 9:30
500m 9:31
500m 9:53
500m 10:08
500m 10:20
250m 5: 12

lost count quite a few times and had foot cramps again around lap 40 and on. still not bad.

Strength

• 10m

abs

Run

• 1h 40m 01s
• 12.02 miles
• 08m 19s /Mi

good run, good neg split. cold and rain

Bike

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

Long trainer ride