• Health data: Sleep: 3 Hours slept: 9

Run

• 1h 12m 22s
• 9.05 miles
• 08m /Mi

Bike

• 2h 15m
• 20.00 miles
• 8.89 Mi/hr

Mtb. Home to VF. Met Dave and then some great riding through the trails and mud.

• Health data: Sleep: 3 Hours slept: 8.5

Run

• 37m 28s
• 5.02 miles
• 07m 27s /Mi

AM tempo run from home.

wu
3.5mi tempo
cd

~~~~~~~~~~
eh...a bit slow for tempo, but not horrible. Prob some fatigue from last night's trainer session.

• Health data: Sleep: 3 Hours slept: 7.5

Run

• 40m 16s
• 5.01 miles
• 08m 02s /Mi

Easy AM run from home.

Bike

• 1h 06m
• 19.80 miles
• 18.00 Mi/hr

Trainer.

wu:
7' ez
2x normal wu set
3' ez

main:
2x20' L4 (4') 250, 250
1x1' L5 320

cd:
2' ez

~~~~~~~~~~
Not great, but still solid work.

• Health data: Sleep: 3 Hours slept: 7.25

Swim

• 45m 43s
• 3000.00 meters
• 01m 31s /100 meters

wu:
400 6:20
3x(50kb, 50ez)
4x50 desc 41, 40, 39, 38
100 ez 1:34

main:
3x200 on 3:20 (1 & 2 paddles, 3 swim. ~2:57/8)
1x100 free/back 1:42
2x200 on 3:20 paddles (2:57/8)
1x200 swim 2:49
1x100 free/back 1:42
10x50 on 1:00 (:41)

cd:
100 free/back 1:45

~~~~~~~~~~
good swim.

• Health data: Sleep: 3 Hours slept: 7.75

Bike

• 49m
• 14.70 miles
• 18.00 Mi/hr

Trainer.

10' ez
2x normal wu set
3' ez
1x15' L4 (2.5') 247
1x10' L4 (2.5') 249

~~~~
A little bit better than my last morning trainer ride but still not my normal power.

Run

• 33m 31s
• 4.52 miles
• 07m 25s /Mi

Speed work.

3x800m (400m)
1x400m (400m)

First run in my new Brooks Green Silence. They are a completely neutral racing flat. Super light and no issues with the move from my typical shoes that have some support.

• Health data: Sleep: 3 Hours slept: 7.25