Bike

• 1h 00m
• 18.00 miles
• 18.00 Mi/hr

Trainer. RPE.

10' ez
45' build from L2 to L4
5' ez

Run

• 1h 24m 28s
• 10.13 miles
• 08m 20s /Mi

From VP to SRT. All easy.

• Health data: Sleep: 3 Hours slept: 7.25

Swim

• 1h 08m 09s
• 4100.00 meters
• 01m 39s /100 meters

wu:
500 8:22
4x(50kb, 50ez)
- 1:06, 49
- 1:07, 48
- 1:08, 49
- 1:01, 48
4x50 desc 45, 45, 43, 42
100 ez 1:40

main:
2x(500,400,300,100ez)
- 8:00, 6:18, 4:43, 1:40
- 8:04, 6:21, 4:44, 1:44

cd:
2x(50kb, 50 free/back)
- 1:07, 56
- 1:08, 56
100ez 1:45

~~~~~~~~~~`
16.4k in the last six days. Shoulders are beat in a good way.

• Health data: Sleep: 3 Hours slept: 8.25

Swim

• 51m 45s
• 3300.00 meters
• 01m 34s /100 meters

1x1000 16:09 (8:10, 7:59)
4x50 desc 44, 41, 41, 39
100 ez 1:36
12x25 on :40 (mostly :19 w/ a couple :18s)
100 ez 1:36
2x(300 paddles, 300, 100ez)
- 4:37, 4:43, 1:41
- 4:43, 4:52, 1:40
200 cd 3:29

~~~~~~~~~~~~
Died on the last 300. I think the 25 sprints, which I've never done before, caught up with me.

Bike

• 2h 36m 04s
• 47.88 miles
• 18.41 Mi/hr

RPE.

From VF to SRT.

Run

• 19m 10s
• 2.34 miles
• 08m 11s /Mi

Brick run. VF wedding loop. Uphill mile 1, downhill mile 2.

• Health data: Sleep: 3 Hours slept: 8

Bike

• 5h 05m
• 98.30 miles
• 19.34 Mi/hr

RPE.

Mostly high L2/low L3.

Home >> SRT/PT loop >> BRS to 100 >> back

Run

• 20m 48s
• 2.54 miles
• 08m 11s /Mi

Brick run from home.

• Health data: Sleep: 3 Hours slept: 7.75

Bike

• 35m
• 10.50 miles
• 18.00 Mi/hr

Trainer.

5' ez
25' L2
5' L3

Swim

• 40m 49s
• 2500.00 meters
• 01m 37s /100 meters

wu:
400 6:44
4x50 desc 44, 43, 42, 41
100 ez 1:38

main:
1000 16:11 (8:05, 8:06)
100 ez 1:43
500 8:02

cd:
200 free/back 3:36

~~~~~~~~~~
Wanted to swim a tad bit more but ran out of time. Prob good as my shoulders were a bit sore and the 1000 and 500 times reflected it.

• Health data: Sleep: 3 Hours slept: 7

Swim

• 40m 06s
• 2500.00 meters
• 01m 36s /100 meters

wu:
500 8:29
4x50 desc 44, 44, 42, 39
100 ez 1:39

main:
3x300 4:41, 4:40, 4:42
2x200 3:03, 3:07

cd:
400 ez 6:49


~~~~~~~~~~~
Shorter swim so I could get into work early so I can leave early to do long run in the daylight.

Run

• 2h 29m 19s
• 18.19 miles
• 08m 12s /Mi

From VFNP and then to SRT and PT.

~~~~~~~~~
Everything clicked. Very happy with this run. Negative split the 9 and 9 by 9s/mi.

• Health data: Sleep: 3 Hours slept: 7.25

Swim

• 1h 05m 43s
• 4000.00 meters
• 01m 38s /100 meters

wu:
500 8:26
2x(100 kb, 50ez) 2:15, 2:10
4x50 desc 45, 44, 43, 42
100 ez

main:
10x100 on 1:40 (~1:32)
200 ez
10x50 on 1:00 (mostly 41-42)
2x(500, 100ez) 7:51, 7:54

~~~~~~~~~~~
Good swim.

Bike

• 1h 15m
• 22.50 miles
• 18.00 Mi/hr

All on RPE.

10' ez
10' L2
40' low L3
3' ez
7' high L3, low L4
5' ez

~~~~~~~~~~~
PT hub not working even after changing batteries. Really hoping I don't have to send it back to Saris.

• Health data: Sleep: 3 Hours slept: 7