Bike

• 1h 20m
• 23.60 miles
• 17.70 Mi/hr

5x4:00 lt R 2:00 windy

Swim

• 33m 23s
• 1800.00 yards
• 01m 51s /100 yards

Continuous at 61

Bike

• 57m
• 15.15 miles
• 15.95 Mi/hr

mailbox hill x 4 windy

Run

• 39m 06s
• 5.00 miles
• 07m 49s /Mi

tempo, wu mile then halfs; 8:36, 7:53, 7:44, 7:19, 6:37, 7:29, 7:47, 8:06

Swim

• 18m 28s
• 1000.00 yards
• 01m 51s /100 yards

1000 continuous at 61

Bike

• 1h 25m
• 25.65 miles
• 18.11 Mi/hr

recovery ride cold 38F

Run

• 33m
• 4.10 miles
• 08m 03s /Mi

recovery

Run

• 1h 43m 37s
• 13.12 miles
• 08m 33s /Mi

8:29, 7:59, 7:51, 7:50, 7:57, 7:53, 7:58, 7:46, 7:48, 7:49, 7:59, 7:40, 7:40, 7:39

Swim

• 1h 05m
• 220.00 yards
• 01m 54s /100 yards

wu/cd 500 drills 500, 700 100s 63-67, 50s to 70

Bike

• 4h 00m
• 75.00 miles
• 18.75 Mi/hr

tore up a tire good.. (

Run

• 44m 13s
• 5.00 miles
• 08m 51s /Mi

Swim

• 1h 30m
• 3300.00 yards
• 01m 50s /100 yards

wu 600, drills 500, 3x400 at 62, 50s 63-70, cd 100s

Bike

• 1h 05m
• 20.20 miles
• 18.65 Mi/hr

windy, high rpm 100 110 120 3/2/1 min.

Run

• 1h 04m 35s
• 7.10 miles
• 09m 06s /Mi

Mailbox Hill charges:
9:23, 9:03, 9:11, 9:14, 9:28, 9:18