Sport

• Massage
• 1h 10m

• Calories out: 2060 From lifestyle:1999, From activities:62
• Health data: Hours slept: 7

Bike

• 2h 14m 52s
• 40.00 miles
• 17.80 Mi/hr

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 5'

• Calories out: 3394 From lifestyle:1964, From activities:1430
• Health data: Sleep: 3 Stress: 3 Soreness: 5 Fatigue: 1 Sick: 1 Hours slept: 7 Overall Workout: 3

• Calories out: 2057 From lifestyle:2057, From activities:0
• Health data: Hours slept: 7

Run

• 31m 55s
• 3.01 miles
• 10m 36s /Mi

WU: Warm up for at least 10' before the first stride.
MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
CD: Cool-down with at least 5' easy jog (Zone 1).

• Calories out: 2301 From lifestyle:2019, From activities:282
• Health data: Hours slept: 7

Run

• 40m
• 3.49 miles
• 11m 27s /Mi

10' warmup
19-21" 8x30 left foot strikes
10' cooldown

• Calories out: 2333 From lifestyle:2014, From activities:318
• Health data: Sleep: 3 Stress: 3 Soreness: 5 Fatigue: 2 Sick: 1 Hours slept: 7 Overall Workout: 4

Swim

• 51m 16s
• 2350.00 yards
• 02m 10s /100 yards

Masters

250swim

50pull
100 kick
100 swim (back)

50 pull
100 kick
50 swim (free)

50 pull
100 kick
100 swim (breast)

200 pull
50 sprint, 10 pushups
50 sprint, 10 pushups

200 pull
50 sprint, 20 situps
50 sprint, 3o oblique situps

200 pull
50 sprint, 15 pushouts (x2)

3x100 sprint

200 cooldown

• Calories out: 2371 From lifestyle:2008, From activities:362
• Health data: Hours slept: 7