Swim

• 30m
• 1500.00 yards
• 02m /100 yards

Run

• 1h 21m 01s
• 8.04 miles
• 10m 04s /Mi

track workout

Short ( < 5K) Long ( > 5k )

1 lap warm-up followed by 4x150m easy with 50m walk in between

1x400m 1x400m this one gets your pace going, not to be run hard

3x800m 3x1000m

IF YOU ARE NEW TO THIS, I SUGGEST YOU SKIP ONE OF THESE

3x600m 3x800m

1x400m 1x600m

Optional 400m (If you are well conditioned & really feeling good

Run

• 1h 30m 30s
• 10.01 miles
• 09m 02s /Mi

Itb band was very sore for the first two miles

Bike

• 1h 00m
• 15.00 miles
• 15.00 Mi/hr

easy spin

Run

• 2h 19m 40s
• 13.24 miles
• 10m 33s /Mi

run at Pt mouliee, nice run felt good

Swim

• 32m
• 1500.00 yards
• 02m 07s /100 yards

just swam

Run

• 3h 11m 40s
• 20.00 miles
• 09m 34s /Mi

hines with steve and Trish

Sport

• Yoga
• 45m

Run

• 42m
• 5.00 miles
• 08m 24s /Mi

treadmill

Swim

• 42m
• 2000.00 yards
• 02m 06s /100 yards

straight swim

Run

• 42m 39s
• 4.76 miles
• 08m 57s /Mi

run with Jeff