Bike

• 1h 00m 01s
• 18.96 miles
• 18.95 Mi/hr

WU: 15'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 6x.
CD: 10'

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

Run

• 1h 19m 50s
• 10.00 miles
• 07m 58s /Mi

Easy Run

Swim

• 52m 30s
• 2625.00 meters
• 02m /100 meters

WU: 400 swim/ 100 drill
MS: 4x (400 at T-pace minus 3 seconds, 100 drill, so 500 total) 1 x 125
CD: Whirlpool 10'

• Calories out: 4514 From lifestyle:2837, From activities:1678
• Health data: Hours slept: 6

Run

• 1h 00m 40s
• 8.00 miles
• 07m 35s /Mi

Easy Run

Swim

• 42m 28s
• 2000.00 meters
• 02m 07s /100 meters

WU: 300 easy. Then 6 x 50 on 15" rest.
MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

• Calories out: 5336 From lifestyle:2768, From activities:2569
• Health data: Hours slept: 6

Run

• 1h 11m 12s
• 9.00 miles
• 07m 54s /Mi

• Calories out: 3989 From lifestyle:2893, From activities:1097
• Health data: Hours slept: 6

Swim

• 45m
• 2100.00 meters
• 02m 08s /100 meters

WU: 200 swim, kick, pull
MS: 3x (300 @ T-pace, 100 drill, 50 sprint, 50 ez)
CD: 400 ez pull

Bike

• 40m
• 12.41 miles
• 18.62 Mi/hr

WU: 10'
MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
CD: 10'

• Calories out: 3838 From lifestyle:2880, From activities:958
• Health data: Hours slept: 6