Swim

• 1h 00m
• 2100.00 meters
• -----

Mid-day swim, 25m lanes. I decided to go at the last minute after a wasted morning of thwarted errands. Tired today too so I didn't stick with a long set of anything, but tried to push a bit towards the end.

200 fr swim with zoomers
200 fr swim, no fins
100 IM swim
2x150 as: 50 kick w/board + 100 pull w/buoy
8x50 fr swim, 4 with ankle-lock, then focus on stroke
50 fr kick on front, streamlined, no board
50 fr kick on side, alt side per length
3x100 fr on 2:10 (1:30, 1:31, 1:34, couldn't hold it)
2x50 fr, ez kick w/board and ez pull w/buoy
4x50 fr on 1:30, coming in :42~:45
2x50 fr, ez kick w/board and ez pull w/buoy
100 fr swim

Bike

• 1h 58m
• 52.60 kms
• 26.75 KM/hr

Rode west on #3 into a pretty stiff breeze, quartering against me on the way out.

Bike #1

• 45m
• 22.50 kms
• 30.00 KM/hr

Early morning on the computrainer. The workout averaged 205w with some intervals at 270. Erg mode workout so speed and distance are guesses to log something.

Bike #2

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.
Distance & time are estimated averages, totaled for the trips.

Run

• 1h 02m
• 9.60 kms
• 06m 27s /KM

Ran after work, slow and easy. Really nice weather: sunny with a few scattered clouds, and warm with just a bit of chill in the breeze. Great for running.

Swim

• 1h 00m
• 3000.00 meters
• -----

Early morning swim, 50m lanes. More or less a continuous swim but I had to pull up a few times for traffic in the lane so I didn't take an exact time. Finished a couple of minutes under the hour.

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 30m
• 5.30 kms
• 05m 39s /KM

Treadmill run after work. 1% incline and steady at 6.6 mph.

Bike #1

• 45m
• 22.50 kms
• 30.00 KM/hr

Early morning on the computrainer. I pulled up another of the erg mode workout files from JorgeMs winter cycling program. I ran it without adjusting the values so the main set was 5x2min.@270w. Average watts for the workout came in at 200.

Bike #2

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 1h 19m
• 12.20 kms
• 06m 28s /KM

Outside run after work. Slow and easy for much of it, including through the river valley twice for some hill work. Some minor deviations from the linked route added a little distance. Picked up the pace a bit for the last couple km on mostly level paths.

Swim

• 1h 00m
• 2200.00 meters
• -----

Early morning swim, 50m lanes.

200 fr swim with zoomers
200 fr swim, no fins
12x50 variable (ez/fast, f/ez, ez/ez, f/f) for pull, kick, swim
4x50 alternating lengths of breaststroke & backstroke
7x100 fr on 2:10, coming in 1:40~1:43
3x100 fr: kick, pull, swim

Run

• 40m
• 7.20 kms
• 05m 31s /KM

I ran after work on the 200m indoor track. After a slower 1st kilometer, the pace was almost steady but still increasing marginally throughout the run.

Bike #1

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Bike #2

• 2h 00m
• 52.60 kms
• 26.30 KM/hr

Rode west on #3 after work, through the river valley at Monarch, a bit beyond, and then back. Lots of wind. The trip out took about 1:13 but it only took :47 minutes to get home. No good max HR values since I'm still getting some very unlikely high spikes in the recorded graph.