Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

E1

Swim

• 45m 51s
• 1950.00 yards
• 02m 21s /100 yards

Work out from swimplan.com
Main set was 4 x 100, 3 sets.

Run

• 1h 01m
• 8.33 miles
• 07m 19s /Mi

M5: did 30 min easy run, 22 min at race-pace, 8 min easy warm-down. Don't think HRM was accurate.

Swim

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

Run

• 04m 39s
• 0.60 miles
• 07m 45s /Mi

warm up run before weights.

Strength

• 38m

Bike

• 1h 38m 58s
• 29.70 miles
• 18.00 Mi/hr

E1-E2. Rode to the RAC and back.

Run

• 30m
• 4.36 miles
• 06m 52s /Mi

Ran first 3 miles sort of hard- 6:40, 6:31, 6:39, then eased up a bit. Not sure if AHR is correct.

Run

• 56m 30s
• 7.39 miles
• 07m 39s /Mi

E1-E2. Mainly stayed on KM loop.

Bike

• 1h 04m
• 20.62 miles
• 19.33 Mi/hr

E1-E2. Road just about to Oslo then back. 41 minutes out, 23 minutes back--strong tailwind on the way back.

Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

E1

Run

• 29m 40s
• 4.01 miles
• 07m 24s /Mi

E1 out and back from DAHLC.

Bike #1

• 17m 10s
• 5.00 miles
• 17.46 Mi/hr

warm up before Spring TT.

Bike #2

• 35m 42s
• 14.00 miles
• 23.53 Mi/hr

TRI ROCHESTER SPRING TT

Bike #3

• 08m 57s
• 2.50 miles
• 16.76 Mi/hr

post TT cool down ride