Swim

• 30m
• 1300.00 yards
• 02m 18s /100 yards

Run

• 1h 00m
• 8.00 miles
• 07m 30s /Mi

M2: jogged to KM track, did three 1 mile intervals with 3 min RI in between. IT WAS HOT.
Intervals:
5:57, 5:54, 6:28
796 cals

Bike

• 1h 05m 28s
• 19.00 miles
• 17.41 Mi/hr

E1 on Salsa Campeon
558 cals.

Bike

• 4h 05m 51s
• 78.40 miles
• 19.13 Mi/hr

E1-E2- out to T-man loop, 3x around clockwise, down to Byron on 5, then over to Kasson. Run followed.
2695 cals

Run

• 38m
• 4.94 miles
• 07m 41s /Mi

E2- to Mantorville on Sunset Trail, over to Mantorville Ave, up to Erdmans. Walked home from there--from Erds to home is not part of the time or distance.
490 cals

Bike

• 44m 45s
• 14.25 miles
• 19.44 Mi/hr

A5 (Lac Tol Reps). Tried to do these in Cycling Class this morning, but couldn't get HR up to even mid-zone 3. TOO TIRED.

Swim

• 31m 10s
• 1350.00 yards
• 02m 18s /100 yards

Swim

• 31m 31s
• 1450.00 yards
• 02m 10s /100 yards

Workouts in a Binder for swimmers.

Run

• 1h 45m
• 14.19 miles
• 07m 24s /Mi

E1-E2--twice around the Sunset Sunrise trail. One counter, one clockwise.
1238 cals

Bike

• 1h 22m 45s
• 29.38 miles
• 21.30 Mi/hr

E2-E3- rode 45 minute below tempo, then road last half hour+ at tempo pace.
1038 cals.