Run

• 2h 01m 30s
• 15.00 miles
• 08m 06s /Mi

Long Run

• Calories out: 4580 From lifestyle:2847, From activities:1733
• Health data: Hours slept: 6

Run

• 56m 49s
• 7.00 miles
• 08m 07s /Mi

Easy Run

Bike

• 40m 01s
• 12.79 miles
• 19.18 Mi/hr

WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%

MS:
14x30" (30" Rest@ 68-73%) @ 100-105%

CD:
5-10' @ 65%

• Calories out: 4136 From lifestyle:2869, From activities:1267
• Health data: Hours slept: 6

Run

• 51m 40s
• 7.00 miles
• 07m 22s /Mi

SpeedworkDist: 7 Mi, incWarm; 4x1600 in 6:35w/800 jogs; Cool

• Calories out: 3736 From lifestyle:2910, From activities:826
• Health data: Hours slept: 6

Swim

• 21m 55s
• 1000.00 meters
• 02m 11s /100 meters

Easy 1000m

• Calories out: 3138 From lifestyle:2937, From activities:200
• Health data: Hours slept: 6

Run

• 48m 38s
• 6.00 miles
• 08m 06s /Mi

Easy Run

Bike

• 55m 01s
• 16.66 miles
• 18.17 Mi/hr

WU:
5-10' @ 75%

MS:
2x15' (5' Rest@ 68-73%) @ 85-90%

CD:
5-10' @ 65%

• Calories out: 4310 From lifestyle:2863, From activities:1447
• Health data: Hours slept: 6

Run

• 48m 43s
• 6.00 miles
• 08m 07s /Mi

Easy Run

• Calories out: 3608 From lifestyle:2913, From activities:695
• Health data: Hours slept: 6

Bike

• 1h 00m
• 18.58 miles
• 18.58 Mi/hr

WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
30 min all out test
*For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.

CD:
5-10' @ 65%

Test Results:
Duration: 30 mins
Avg HR: 166
Distance: 16.27 km
Speed: 32.54 km/h

• Calories out: 3724 From lifestyle:2903, From activities:822
• Health data: Hours slept: 6