Run

• 31m
• 4.05 miles
• 07m 39s /Mi

E1 jog, outside, Saucony A4's.
This run was rough. Raced yestereday, didn't even get 6 hours of sleep last night.

Run #1

• 08m 03s
• 1.18 miles
• 06m 49s /Mi

Pre-race rehearsal. Run 2 of run, bike, run brick. Did 3 one block sprints.

Run #2

• 07m 51s
• 1.14 miles
• 06m 53s /Mi

Pre-race rehearsal. Run 1 of run, bike, run brick.

Bike #1

• 44m 55s
• 13.00 miles
• 17.37 Mi/hr

E2/E1 cycling class @ RAC
495 cals

Bike #2

• 18m 55s
• 6.74 miles
• 21.36 Mi/hr

Pre-race rehearsal ride. Bike between Run 1 and Run 2.

Run

• 30m
• 3.70 miles
• 08m 06s /Mi

E1 with a few 20 sec pick-ups.
Treadmill jog @ DAHLC

Bike

• 31m
• 9.00 miles
• 17.42 Mi/hr

E1, Spinner at home.
284 cals

Swim

• 31m 40s
• 1650.00 yards
• 01m 55s /100 yards

Swam one mile (33 laps). Splits:
* 500 @ 9:22
* 500 @ 9:37
* 500 @ 9:47
* 150 @ 2:53

Swim

• 21m 15s
• 1050.00 yards
• 02m 01s /100 yards

Two x 500 w/ 30 sec RI
* 500 @ 9:37
* 500 @ 9:26

Run

• 36m 30s
• 4.86 miles
• 07m 30s /Mi

E1 w/ 4, 20 sec pickups
Wore old Saucony A4's. Felt tight with the Yankz I put in them (took out the iBungees for the new A4's.
344 cals

Run

• 05m
• 0.65 miles
• 07m 41s /Mi

W/U run before strength training.

Bike

• 19m 18s
• 5.50 miles
• 17.10 Mi/hr

Short bike/test ride on QR.

Strength

• 25m