Bike

• 3h 05m
• 55.00 miles
• 17.84 Mi/hr

I put a real focus on proper nutrition and hydration. Diet consisted of 2 CLIF Bars, a half-dozen Saltines, and a bottle of Gatorade. Phyiscally, I tried to remain relaxed for the spin session, although I begin feeling a little uncomfortable in the saddle the last 30 minutes.

Run

• 1h 19m 10s
• 9.35 miles
• 08m 28s /Mi

I came off the bike feeling pretty good. I think I had the right nutrition and hydration. My legs felt pretty good, although I could tell my HR was beginning to escalate the last few miles.

Mile 1: 8 min 04 sec
Mile 2: 8 min 05 sec
Mile 3: 8 min 05 sec
Mile 4: 8 min 28 sec
Mile 5: 8 min 48 sec
Mile 6: 8 min 21 sec
Mile 7: 8 min 32 sec
Mile 8: 8 min 39 sec
Mile 9: 8 min 30 sec

• Health data: Sleep: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 25m
• 2.60 miles
• 09m 37s /Mi

A very slow-paced jog with the dogs.

Strength

• 20m

• Health data: Sleep: 3 Soreness: 4 Fatigue: 2 Hours slept: 7.5 Overall Workout: 2

Bike

• 2h 00m
• 35.50 miles
• 17.75 Mi/hr

I thought my legs would be more fatigued than they actually felt. The only downside to the spin session was finding myself craving food with about 30 minutes left. I'm making an observation regarding fitness and fatigue, in that my HR for all 4 spin sessions this week has remained constant and/or improved (I used the same gear for all 4 sessions). I'm going to take that as a positive...at least I think it is a positive.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 RHR: 70 Hours slept: 8.5 Overall Workout: 3

Swim

• 1h 00m
• 3500.00 yards
• 01m 42s /100 yards

3000 yard straight swim (roughly 50 minutes)

5 x 50 All Out on 60 seconds (35, 37, 37, 37, 36)

250 Cool-down

Run

• 47m 28s
• 6.07 miles
• 07m 49s /Mi

Heavy legs for the first mile or so, but things smoothed out as the run progressed. I wanted to push the first 3 miles and then settle into a more relaxed pace for the remaining 3 miles.

Mile 1: 7 min 49 sec
Mile 2: 7 min 34 sec
Mile 3: 7 min 36 sec
Mile 4: 8 min 04 sec
Mile 5: 7 min 58 sec
Mile 6: 7 min 46 sec

Strength

• 05m

• Health data: Sleep: 2 Soreness: 5 Fatigue: 3 RHR: 80 Hours slept: 6 Overall Workout: 4

Bike

• 2h 02m
• 38.00 miles
• 18.20 Mi/hr

A pretty good spin session. My shirt was soaked in sweat by the end. However, my legs are getting pretty fatigued from the last 3 days of biking. It's probably time for some swimming to give them a break.

Strength

• 05m

• Health data: Sleep: 3 Soreness: 5 Fatigue: 3 RHR: 80 Hours slept: 7.5 Overall Workout: 3

Bike

• 1h 45m
• 30.00 miles
• 17.14 Mi/hr

I felt quite a bit better today, but it could be the fact I took a 2.5 hour nap this afternoon to make up for an aweful night's sleep.

Strength

• 20m

• Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 5 Overall Workout: 3