Run

• 1h 09m 09s
• 8.84 miles
• 07m 49s /Mi

Speed work.

5x(600, (1'), 400 (3')) @ 5k pace or slightly faster

~~~~~~~~~~
Grabbed this workout from Running Times. They have a series of workouts to transition from marathon training to 5k's. If you can do the first one at 5k pace or better you move to the next one. I jumped in the middle based on where I thought it seems like I chose well.

Swim

• 42m
• 2600.00 meters
• 01m 37s /100 meters

Time est. No watch.

wu:
500
200 drills
4x50 desc
25ez
75kb

main:
3x200 (~low 2:50s)
4x(100kb, 50ez)
100 IM

cd:
200ez

• Health data: Sleep: 3 Hours slept: 7

Run

• 39m 46s
• 5.00 miles
• 07m 57s /Mi

Easy run.

Bike

• 1h 21m 03s
• 19.05 miles
• 14.10 Mi/hr

4xWelsh Valley
- 5:27, 340
- 5:29, 338
- 5:39, 327
- 5:51, 314

• Health data: Sleep: 3 Hours slept: 7.5

Swim

• 41m 15s
• 2600.00 meters
• 01m 35s /100 meters

wu:
500 7:54
200 drills
4x50 desc 40, 39, 38, 39
25ez, 50kb, 25ez

main:
10x100 on 1:40 first 5 w/ paddles
- ~1:25 w/ paddles, ~1:26 w/o


25ez, 50kb, 25ez
300

cd:
200 free/back

~~~~~
Blah. Need to start swimming more.

• Health data: Sleep: 3 Hours slept: 8.5

Run

• 42m 40s
• 5.66 miles
• 07m 32s /Mi

2mi tempo on track. Prob the best I have felt running tempo.

• Health data: Sleep: 3 Hours slept: 7.5

Bike

• 2h 51m 27s
• 54.47 miles
• 19.06 Mi/hr

From home to SRT and BRS.

2x45' L3, 5' L4
- 205/211, 262/265
- 211/220, 236/252

Second L4 was tough to keep steady b/c of congestion on SRT.

• Health data: Sleep: 3 Hours slept: 8

Bike

• 1h 30m
• 25.13 miles
• 16.76 Mi/hr

From home.

First half easy then picked it up on the back half.
48' 188/209
42' 211/240
cd

• Health data: Sleep: 3 Hours slept: 7