Run

• 51m 16s
• 6.66 miles
• 07m 42s /Mi

Speed work.

4x800 (~2.5min)
5x200

Swim

• 37m 09s
• 2400.00 meters
• 01m 33s /100 meters

wu:
400 6:13
200 drills
4x50 desc 40, 38, 37, 36
50ez, 100kb, 50ez

main:
10x100 on 1:40 (~1:24/5)
50ez, 100kb, 50ez

cd:
200 free/back 3:29

• Health data: Sleep: 3 Hours slept: 7

Swim

• 30m 43s
• 2000.00 meters
• 01m 32s /100 meters

wu:
400 6:24
200 drills
4x50 desc 40, 38, 38, 37
100 ez

cd:
200 ez

main:
3x300 on 5:00 1 & 3 w/ paddles
- 4:19, 4:23, 4:20

Bike

• 44m 13s
• 10.78 miles
• 14.62 Mi/hr

Recovery ride with Laura on SRT.

• Health data: Sleep: 3 Hours slept: 7

Swim

• 25m 07s
• 1600.00 meters
• 01m 34s /100 meters

Lunch swim.

2x750 12:01, 11:25
100 cd 1:42

Bike

• 1h 39m 09s
• 31.69 miles
• 19.17 Mi/hr

Group ride. A loop. Kinda. After ~36' I realized it wasn't happening when my legs were screaming when I had trouble holding wheels on a relatively flat piece of rode. So I turned back to head back bat ran into another guy who flatted so he and I rode the B loop.

• Health data: Sleep: 3 Hours slept: 8.25

Run

• 35m 24s
• 4.03 miles
• 08m 46s /Mi

Recovery run with Laura in Lambertville, NJ. Legs were beat!

• Health data: Sleep: 3 Hours slept: 8.75

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