Run

• 1h 19m 43s
• 10.00 miles
• 07m 58s /Mi

Easy Run

• Calories out: 4022 From lifestyle:2885, From activities:1137
• Health data: Hours slept: 6

Run

• 1h 19m 49s
• 10.00 miles
• 07m 58s /Mi

Easy Run

Swim

• 54m 13s
• 2600.00 meters
• 02m 05s /100 meters

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 200 ez

• Calories out: 4530 From lifestyle:2835, From activities:1695
• Health data: Hours slept: 6

Swim

• 57m 16s
• 2750.00 meters
• 02m 04s /100 meters

WU: 400
MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) 0:45 RI
2x50 back 0:30 RI - just to loosen
2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
2x50 back 0:30 RI - just to loosen
4x100 0:25 RI
150 loosen
6x100 pull 0:20 RI
CD: 200 warm down

• Calories out: 3493 From lifestyle:2905, From activities:588
• Health data: Hours slept: 6

Run

• 2h 06m 55s
• 16.00 miles
• 07m 55s /Mi

Long Run

Bike

• 1h 30m 01s
• 26.60 miles
• 17.73 Mi/hr

1.5 hour 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: 5947 From lifestyle:2759, From activities:3188
• Health data: Hours slept: 6

Run

• 1h 11m 45s
• 9.00 miles
• 08m 04s /Mi

Easy Run

• Calories out: 3915 From lifestyle:2892, From activities:1023
• Health data: Hours slept: 6

Run

• 1h 19m 39s
• 10.00 miles
• 07m 58s /Mi

Easy Run

• Calories out: 4021 From lifestyle:2885, From activities:1136
• Health data: Hours slept: 6