Swim

• 39m
• 2500.00 meters
• 01m 33s /100 meters

Time est. No watch.

wu:
2x200
2x(50cu,50sk,50ftd)
4x50 desc
100 ez

main:
6x200 (1,2,4,5 w/ paddles. 3,6 swim)
100 ez
2x50

cd:
100 ez

Run

• 53m 51s
• 6.74 miles
• 07m 59s /Mi

From home. 2x800 on track. Rest easy.

• Health data: Sleep: 3 Hours slept: 7.5

Run

• 29m 52s
• 3.64 miles
• 08m 12s /Mi

Easy run.

• Health data: Hours slept: 8.75

Bike

• 2h 32m 42s
• 47.30 miles
• 18.59 Mi/hr

From Conshohocken. SRT and BRS.

30' wu
4x20' L4 (5') 260/265, 265/268, 255/259, 250/255
Rest ez

~~~~~~~
First 3 intervals were good..faded a tad on the last one.

• Health data: Sleep: 3 Hours slept: 7

Swim

• 34m 13s
• 2200.00 meters
• 01m 33s /100 meters

wu:
400 6:28
2x(50cu, 50sk, 50ftd)
4x50 desc 41, 39, 39, 39
100 ez 1:35

main:
4x300 on 3:20 (~2:58)
50 ez :47
4x50 on 1:00 (~40)

cd:
150 free/back 2:40

~~~~~~~
Sluggish to start, but ok once I woke up and got into it.

Run

• 32m 55s
• 4.03 miles
• 08m 10s /Mi

Easy run from home.

• Health data: Sleep: 3 Hours slept: 7.75

Run

• 44m 24s
• 6.14 miles
• 07m 13s /Mi

1mi wu
4mi tempo
1mi+ cd

Under-dressed. FMAO.

Bike

• 1h 05m
• 19.50 miles
• 18.00 Mi/hr

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

main:
10' L4 (3')
5' L4 (3')
20' L2

cd:
3'

~~~~~~~~~~
Legs had nothing. L4 intervals were more like high L3 so I opted to finish up with high L2.

• Health data: Sleep: 3 Hours slept: 7.25

Swim

• 44m 19s
• 2900.00 meters
• 01m 31s /100 meters

wu:
400 6:21
2x(50cu, 50sk, 50ftd)
4x50 desc 41, 39, 38, 37
100 ez 1:35

main:
5x100 on 1:30 (~1:29) in late on last one
100 ez 1:41
5x100 on 1:40 (~1:28)
100 ez 1:39
20x25 on :30 (~:20)

cd:
200 free/back 3:32

• Health data: Sleep: 3 Hours slept: 8.75

Run

• 46m 06s
• 6.04 miles
• 07m 37s /Mi

wu: to Haverford track
4x800 (400) Last 400 on way home.

cd: rest of the way home

Bike

• 1h 03m
• 18.90 miles
• 18.00 Mi/hr

Trainer.

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

main:
20' L4 (2') 261
12' L4 (2') 262
8' L4 261

cd:
4'

• Health data: Hours slept: 6.75