Run

• 30m
• 1.87 miles
• 16m 02s /Mi

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Swim

• 1h 00m
• 2400.00 yards
• 02m 30s /100 yards

smoked,
ladder
500 wu
25,50,75,100,125,150,127,200,200,175,150,125,100,75,50,25
100cd

Bike

• 1h 25m 58s
• 24.23 miles
• 16.91 Mi/hr

Warm up with 6:00 AR at 80-100 rpm. Then perform 3 sets of 1 leg drills at AR, EN, TE, EN, AR. Each set consists of: pedal with left leg only for 0:30, then both for 1:00, then right leg only for 0:30, then both legs for 1:00.

Main set: 4 sets of 3:00 TH at 80-100 rpm with 2:00 AR.
Then 4 sets of 1:30 VM at 80-100 rpm with 3:30 AR.
Then, 4 sets of :45 AC at 70-90 rpm with 4:15 AR.

Cool down with 15:00 cadence pyramid at AR. 1:00 each at 60, 70, 80, 90, 100, 110, 120, 130, 120, 110, 100, 90, 80, 70, 60.

Strength

• 45m

chest

Run

• 1h 42m 25s
• 10.50 miles
• 09m 45s /Mi

run with Nell for half, legs were tired

Swim

• 36m
• 1650.00 yards
• 02m 10s /100 yards

500s 50k x3

Run

• 1h 03m
• 6.20 miles
• 10m 09s /Mi

Turkey trot, ran with Nell and Dad

Strength

• 45m

chest