Bike

• 3h 30m 42s
• 62.44 miles
• 17.78 Mi/hr

• Health data: Sleep: 3 Hours slept: 5.75

Bike

• 2h 35m 37s
• 43.69 miles
• 16.84 Mi/hr

Road with Laura via roads to Manayunk and then the trail to meet Brad in Conshohocken. OAB to lunch in Phoenixville. Great company, ride, food, & beer.

• Health data: Sleep: 3 Hours slept: 6.5

Swim

• 36m 31s
• 2300.00 meters
• 01m 35s /100 meters

wu:
400 6:21
200 drills
4x50 desc 39, 38, 38, 38
25ez, 75kb
50ez, 100kb 50ez

main:
500 7:23
50ez, 100kb 50ez
200 paddles 2:53
200 2:55

cd:
100

Run

• 1h 21m 45s
• 9.59 miles
• 08m 31s /Mi

Ran the trails throughout VFNP. Needless to say, hilly trail running is tough. Over 1000ft of climbing.

• Health data: Sleep: 3 Hours slept: 6.75

Run

• 33m 30s
• 4.03 miles
• 08m 18s /Mi

Started off easy and then finished at recovery pace. Legs were beat.

Bike

• 1h 11m
• 22.97 miles
• 19.41 Mi/hr

SRT.

28' wu w/ 3x1'

20' L4 274

23' easy

• Health data: Sleep: 3 Hours slept: 8.25

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