Swim

• 54m 36s
• 2700.00 meters
• 02m 01s /100 meters

Long day
wu: 200swim, 200kick, 200pull, 200swim
main: 2 x 900, RPE 3 , even pace on both
cd: 4 x 50, each slower than last

• Calories out: 3479 From lifestyle:2916, From activities:562
• Health data: Hours slept: 6

Swim

• 25m 13s
• 1200.00 meters
• 02m 06s /100 meters

Recovery
3 x 400 even split for each at RPE 2-3

1st 400m - 8:08
2nd 400m - 8:27
3rd 400m - 8:36

• Calories out: 3203 From lifestyle:2943, From activities:260
• Health data: Hours slept: 6

Bike

• 1h 00m
• 16.85 miles
• 16.85 Mi/hr

At RPE 4 followed by the run

Run

• 30m
• 3.54 miles
• 08m 28s /Mi

Recovery run at RPE 2-3

• Calories out: 4103 From lifestyle:2884, From activities:1219
• Health data: Hours slept: 6

Bike

• 45m
• 12.20 miles
• 16.26 Mi/hr

Spin at RPE 3.

Your legs are probably a bit stiff from yesterday's hard run effort. A bit of flushing today…

Swim

• 45m 31s
• 2250.00 meters
• 02m 01s /100 meters

Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last

500m - 9:52 mins (1:58/100m)
50m - 56 secs
50m - 54 secs
50m - 56 secs
50m - 54 secs
50m - 56 secs
1500m - 31 mins (2:04/100m)

• Calories out: 3970 From lifestyle:2883, From activities:1087
• Health data: Hours slept: 6

Bike

• 45m
• 13.40 miles
• 17.87 Mi/hr

Short ride with some hills if available. Non climbing effort keep to RPE 2-3.

Run

• 43m 53s
• 6.21 miles
• 07m 04s /Mi

10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.

If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.

Stretch well after racing, take in fluids (not made from barley) afterwards.

• Calories out: 4206 From lifestyle:2885, From activities:1321
• Health data: Hours slept: 6

• Calories out: 2966 From lifestyle:2966, From activities:0
• Health data: Hours slept: 6

Swim

• 25m 58s
• 1100.00 meters
• 02m 21s /100 meters

1000m time trial, compare with last week.

• Calories out: 3180 From lifestyle:2943, From activities:238
• Health data: Hours slept: 6