Run

• 1h 19m 01s
• 10.00 miles
• 07m 54s /Mi

Easy Run

Swim

• 46m
• 2300.00 meters
• 02m /100 meters

WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim

• Calories out: 4533 From lifestyle:2843, From activities:1690
• Health data: Hours slept: 6

Run

• 2h 06m 10s
• 16.00 miles
• 07m 53s /Mi

Long Run

Strength

• 45m

Sets: 2-3 Reps: 8-15 Speed: Fast Recovery: 3

• Calories out: 4786 From lifestyle:2842, From activities:1944
• Health data: Hours slept: 6

Run

• 1h 18m 58s
• 10.00 miles
• 07m 54s /Mi

Easy Run

Bike

• 1h 12m 01s
• 22.15 miles
• 18.45 Mi/hr

WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
CD: 10'

• Calories out: 5022 From lifestyle:2820, From activities:2202
• Health data: Hours slept: 6

Swim

• 37m
• 1700.00 meters
• 02m 10s /100 meters

BT: WU (200-500) as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time.
CD - 500

• Calories out: 4223 From lifestyle:2858, From activities:1365
• Health data: Hours slept: 6

Run

• 1h 19m 01s
• 10.00 miles
• 07m 54s /Mi

Easy Run

Swim

• 47m 31s
• 2200.00 meters
• 02m 09s /100 meters

WU: 400 swim
MS: 3x (500 at T-pace minus 3 seconds, 100 drill)

Had to cut it short due to calf muscle cramps.

• Calories out: 4493 From lifestyle:2842, From activities:1651
• Health data: Hours slept: 6

Bike

• 1h 30m
• 25.48 miles
• 16.99 Mi/hr

1.5hr ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

• Calories out: 5182 From lifestyle:2802, From activities:2380
• Health data: Hours slept: 6