Run

• 44m 21s
• 5.00 miles
• 08m 52s /Mi

Bike

• 1h 00m
• 20.70 miles
• 20.70 Mi/hr

CT ride in CS mode

74 RPM avg
200 Watts avg

10’ WU
10’ 175-200w
2x250w 8’/2’ recovery
5’ 175w
4x300w 30”/1’ recovery
CD

Run #1

• 43m 43s
• 6.00 miles
• 07m 17s /Mi

Tempo run 15mph wind 25mph gust.

Run #2

• 10m
• 1.00 miles
• 10m /Mi

Jog after tempo run.

Bike

• 45m
• 13.65 miles
• 18.20 Mi/hr

EZ spin CT ride in CS mode

75 RPM avg
150 Watts avg

Swim

• 59m
• 3000.00 yards
• 01m 58s /100 yards

300yds FR
300yds PB w/paddles
4x50 on :50 (:45)
3x(3x100/200ez) on 2:00 (1:13-1:15)
2x250yds PB w/paddles
200yds FR

Bike

• 1h 15m
• 24.37 miles
• 19.50 Mi/hr

CT ride in CS mode

73 RPM avg
175 Watts avg

15’ WU
10’ 200w
5’ 150w
3x250w 5’/3’ recovery
10’ 175w
CD

Bike

• 2h 07m
• 35.00 miles
• 16.54 Mi/hr

Lots of hills
2600ft of ascent

Run

• 54m 54s
• 6.25 miles
• 08m 46s /Mi

Swim

• 1h 10m
• 4050.00 yards
• 01m 43s /100 yards

300yds FR
300yds PB w/paddles
8x50 on :50 (:45)
3x(3x200) Pull, Swim, Pull
10x100 on 1:30 (1:23-1:26)
250yds FR CD

Run

• 38m 04s
• 4.25 miles
• 08m 57s /Mi

Bike

• 1h 00m
• 18.70 miles
• 18.70 Mi/hr

CT ride in CS mode

75 RPM avg
160 Watts avg

Run

• 1h 34m 19s
• 12.00 miles
• 07m 51s /Mi

I am getting there. :)

Swim

• 35m
• 2000.00 yards
• 01m 45s /100 yards

500yds FR
500yds PB w/paddles
300yds FR
500yds PB w/paddles
200yds FR