Swim

• 41m 12s
• 2000.00 meters
• 02m 03s /100 meters

WU: 300 easy. 6 x 50 on 15" rest
MS: 10 x 100 (10 rest) moderate. 4 x 50 kick (20 rest) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

300 easy - 5:47
50 - 0:54
50 - 0:53
50 - 0:55
50 - 0:54
50 - 0:55
50 - 0:55
100 - 1:52
100 - 1:53
100 - 1:54
100 - 1:55
100 - 1:50
100 - 1:53
100 - 1:56
100 - 1:57
100 - 1:54
100 - 1:51
200 kick - 6:41
200 alt - 4:16

Bike

• 1h 00m
• 18.78 miles
• 18.78 Mi/hr

1hr easy spin

• Calories out: 4110 From lifestyle:2865, From activities:1245
• Health data: Hours slept: 6

Run

• 2h 01m 45s
• 15.00 miles
• 08m 07s /Mi

Long Run

• Calories out: 4953 From lifestyle:2805, From activities:2147
• Health data: Hours slept: 6

Run

• 1h 04m 54s
• 8.00 miles
• 08m 06s /Mi

Easy Run

• Calories out: 3824 From lifestyle:2898, From activities:926
• Health data: Hours slept: 6

Run

• 58m 38s
• 8.00 miles
• 07m 19s /Mi

Tempo RunDist: 8 Mi, incWarm; 6 Mi @ 7:04; Cool

Bike

• 1h 18m 10s
• 23.46 miles
• 18.00 Mi/hr

90' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle.

• Calories out: 4840 From lifestyle:2833, From activities:2007
• Health data: Hours slept: 6

Run

• 1h 04m 55s
• 8.00 miles
• 08m 07s /Mi

Easy Run

• Calories out: 3824 From lifestyle:2898, From activities:926
• Health data: Hours slept: 6

Run

• 1h 04m 48s
• 8.00 miles
• 08m 06s /Mi

Easy Run

Bike

• 1h 00m
• 18.70 miles
• 18.70 Mi/hr

Easy spin for 120' in small chain ring. Do this after a long run or race if one is scheduled.

• Calories out: 4589 From lifestyle:2844, From activities:1746
• Health data: Hours slept: 6