Run

• 1h 00m
• 7.55 miles
• 07m 57s /Mi

Ran OK+. Felt fine, hot day, lots of hills, a little slow. Ran from rental car parking lot at BWI airport.
10' easy
15' tempo 7:25 per mile pace
10' easy
15' tempo 7:25 pace
10' easy

Swim

• 1h 05m
• 4400.00 yards
• 01m 28s /100 yards

Workout #1A plus 600 yards because not sure I'm going to be able to get in swim later this week. Swam fine.

wu: 5 x 50 descend by 2, 10" ri
Pull set: 50, 100, 150, 150, 100, 50 pull on base

Main set:
{200 on base, 100 on base -5 seconds (fast)} x 4 (100s were 2 x 1:20, 2 x 1:19)
100 easy
{100 on base, 50 on base –5 seconds (fast)} x 4 (50s were :38-:39
100 easy
{50 on base, 25 sprint on base} x 4

{200 on base, 100 on base -5 seconds (fast)} x 4 (100s were 2 x 1:23)

650 easy cool down (make up for coming in late for warm up)

Run

• 40m 53s
• 4.70 miles
• 08m 42s /Mi

Nice easy run. Lubber trail / 4 mile trail in Arlington VA

Bike

• 58m 30s
• 20.28 miles
• 20.80 Mi/hr

Easy ride, no issues

Run

• 2h 14m 34s
• 16.00 miles
• 08m 24s /Mi

Nice easy run. Tried to run first 12 miles nice and easy and then pick it up a bit. Felt good pretty much throughout. No cramping. Splits for each of the 4 mile segments:
33:03 (downhill)
33:54 flattish
34:38 (uphill)
32:57 (uphill)

Swim

• 58m 30s
• 4000.00 yards
• 01m 27s /100 yards

Felt surprisingly good. Swam well.

Workout #4A
wu: 400, 8 x 50 descend by 2 w 10" ri

3 x 200 pull
4 x 100 pull

3 x {
50 on base
100 on base 1:25 1:22 1:20
50 on base
400 5:40 5:38 5:33
1 minute test }
(repeats main set through 3 times, descending on the 100's and 400's, easy on the 50's)

8 x 50 on 1', first 25 fast; second 25 easy

Bike

• 1h 19m 24s
• 26.08 miles
• 19.70 Mi/hr

Easy ride. A bit more tired than I thought I would be; maybe a carryover from long ride yesterday

Bike

• 4h 00m
• 83.70 miles
• 20.93 Mi/hr

Workout was fine - hit all the targets; not easy but got through it just fine and a little reserve left over at the end. Temperatures were great - low to mid-70s. No cramping.

15' easy (spinner at Liberty w watts because dark outside)
60' 260 (spinner)
90' 231 (target 230) (outside on tri bike)
60' 268 (target 260) tri bike
15' easy tri bike

Run

• 33m 21s
• 4.00 miles
• 08m 20s /Mi

BRICK run - ran fine, good pace. While fatigued, certainly could have kept going. Again, temperatures around 77 degrees helped with no cramping, etc.

Swim

• 39m 30s
• 2700.00 yards
• 01m 27s /100 yards

Workout #2B – 2700 yards
Easy swim; a little carryover fatigue from
warm up 100
8 x 50 pull on base
1 x 300 on base
2 x 200 on base 2:52s
2 x 100 on base 1:23s
2:00 break
2 x 100 on base 1:23s
2 x 200 on base 2:52s
1 x 300 on base
400 easy cool down

Bike

• 57m 25s
• 20.20 miles
• 21.10 Mi/hr

Nice ride - felt very good.
Workout #2
5:00 easy warm up
2 x (10:00 hard (Z4) / 5:00 easy) actual avg watts 322 330 (target 310)
10 x 45 seconds sprints (very high rpm's) about 400 watts
15 seconds easy
5:00 easy cool down