Bike

• 1h 13m
• 26.00 miles
• -----

Turbo
Warm up
15 minutes
10 minutes steady at 90-100 rpm in earo at HR#3 low with 3 min recovery
Main set
3x5 mintues steady at HR#3 mid
2 minutes in aero at 90-95 rpm
two minutes standing in big gear <80 rpm
1 min fast spin >95 rpm
Cool down
15 minutes easy

Run

• 20m
• 2.25 miles
• -----

treadmill transition run

Swim

• 54m
• 3000.00 meters
• -----

• Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 3 Overall Workout: 5

Run

• 58m
• 6.73 miles
• -----

Warm up
15 minutes easy and stretch
4 accelerations
Main set
4/3/2/1 minutes at HR#3 low to mid w/1 min easy in between
3/2/1 mutes at HR#3 hight w/ 1 min easy in between
2/1/ munutes at HR#4 w/ 1 min easy in between
Cool down
10 minutes easy

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 1h 00m
• 20.50 miles
• -----

trainer

Swim

• 41m
• 2300.00 meters
• -----

open water

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Run

• 30m
• 3.97 miles
• 07m 33s /Mi

brick

Bike

• 3h 14m 37s
• 60.51 miles
• 18.66 Mi/hr

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 1h 45m
• 12.21 miles
• -----

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 3

Bike

• 1h 25m
• 30.00 miles
• -----

trainer

Run

• 20m
• 2.25 miles
• -----

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3