Swim

• 34m 31s
• 2000.00 meters
• 01m 43s /100 meters

400 ez 6:46
100 kick 2:09
400 steady 6:23
100 kick 2:04
400 steady 6:22
100 kick 2:02
300 steady 4:41
100 kick 2:09
100 free/back 1:52

Bike

• 46m 58s
• 14.95 miles
• 19.09 Mi/hr

Lunch ride. SRT.

wu:
11'

main:
2x(8' HIM, 8' ez)
- 214/214, 22.7mph
- 219/219, 22.6mph

cd:
4' ez

Run

• 15m 22s
• 2.00 miles
• 07m 40s /Mi

Brick in VFNP. OAB clockwise. Inserted 2x3' at HIM effort. Lots of downhill on 2nd one.

• Health data: Sleep: 3 Hours slept: 7

Run

• 33m 19s
• 4.01 miles
• 08m 18s /Mi

Easy AM run from home.

Bike

• 1h 15m 57s
• 24.76 miles
• 19.56 Mi/hr

SRT.

wu:
26' w/ 2x1' tempo

main:
2x(10' HIM pace, 10' L2)
- 224/226 24.1mph (east w/ tail-ish wind)
- 229/229, 22.2mph (west w/ head-ish wind)

cd:
8' ez

~~~~~~~~~~~
About 5-10W higher that what I am targeting on Sunday. Legs felt good.

Had race wheels on bike.

• Health data: Sleep: 3 Hours slept: 7.5

Run

• 59m 43s
• 7.50 miles
• 07m 57s /Mi

Did 2x5' @ HIM pace on track. Legs felt great today.

Swim

• 49m 49s
• 3000.00 meters
• 01m 39s /100 meters

wu:
500 8:13

main:
2x(100 kick, 50 ez) 2:10, 2:05
4x50 desc 46, 43, 42, 39
100 ez 1:41
500 7:42
400 6:11
300 4:34
200 3:00
100 ez 1:43
2x(100 kick, 50 ez) 2:06, 2:06

cd:
100 back/free 1:58

• Health data: Sleep: 3 Hours slept: 7

Swim

• 32m 19s
• 2000.00 meters
• 01m 37s /100 meters

4x500
~8:20,~8:00,~8:00,~8:20

Forgot watch so used clock on wall. Just trying to get back into things.

Bike

• 1h 19m
• 24.60 miles
• 18.68 Mi/hr

Forgot little yellow computer (lyc). Did 2x15' @ tempo based on RPE. Based on the distance I normally cover on the SRT on a 15' LT interval I think I did a really good job using RPE.

Dist est.

• Health data: Sleep: 4 Hours slept: 9

Run

• 37m 19s
• 4.28 miles
• 08m 43s /Mi

Easy run with Laura after getting home.

• Health data: Sleep: 3 Hours slept: 6

Run

• 40m
• 4.90 miles
• 08m 09s /Mi

With Laura. Paris. Republique north along the canal and back.

• Health data: Sleep: 3 Hours slept: 8

Run

• 45m
• 5.50 miles
• 08m 10s /Mi

With Laura. Paris. Republique down to Bastille along canal and back.

• Health data: Sleep: 3 Hours slept: 8