• Health data: Hours slept: 6

Run

• 30m
• 2.82 miles
• 10m 39s /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

• Health data: Hours slept: 6

• Health data: Hours slept: 6

Swim

• 45m
• 1900.00 yards
• -----

Swim Endurance
Form
45
2500
Long easy swim. Add drills to wu.
WU: 400 swim

MS: 400 pull, 400 w/paddles. 300 swim, 300 pull
CD: 100.

Bike

• 35m
• 9.92 miles
• 17.00 Mi/hr

Trainer
Efficiency
35
WU: 15'
MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.
CD: 15'

• Health data: Hours slept: 6

• Health data: Hours slept: 6

• Health data: Hours slept: 6

• Health data: Hours slept: 6