Swim

• 17m 10s
• 900.00 meters
• 01m 54s /100 meters

• Calories out: 3147 From lifestyle:2951, From activities:197
• Health data: Hours slept: 6

Run

• 45m
• 6.00 miles
• 07m 30s /Mi

Freebie day!
Run hard, easy, hills, race, trails for 45 minutes…you pick!

• Calories out: 3620 From lifestyle:2925, From activities:695
• Health data: Hours slept: 6

Swim

• 19m 49s
• 1000.00 meters
• 01m 58s /100 meters

1000m TT

• Calories out: 3152 From lifestyle:2948, From activities:204
• Health data: Hours slept: 6

Bike

• 30m
• 8.67 miles
• 17.33 Mi/hr

More spinning like two days ago, all in small chainring.
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2

• Calories out: 3351 From lifestyle:2939, From activities:412
• Health data: Hours slept: 6

Run

• 33m
• 3.98 miles
• 08m 17s /Mi

RPE 3. When finished with run, do 6 x 20 second
strides.

Swim

• 23m 19s
• 1150.00 meters
• 02m 01s /100 meters

Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy

• Calories out: 3627 From lifestyle:2915, From activities:712
• Health data: Hours slept: 6

Bike

• 30m
• 8.08 miles
• 16.16 Mi/hr

30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE 3, 3r at RPE 2
cd: continue cool down until 30 minutes are up. RPE 2

Run

• 30m
• 3.33 miles
• 09m /Mi

Easy run at RPE 3

• Calories out: 3701 From lifestyle:2911, From activities:790
• Health data: Hours slept: 6