Swim

• 1h 05m
• 3100.00 meters
• -----

Yea! Finally back in the pool again.

NTEX Masters (scy)

Warmup
200 swim
2 x 150 - 50 swim/50 drill/50 non-free
200 kick

Transition
2 x 200 pull

Main Set - Two Ladders
2 x 200 swim, RI: 60
2 x 150 swim, RI: 45
2 x 100 swim, RI: 30
2 x 50 swim, RI: 15
rest 1 min, put on buoy and paddles
Second Ladders faster than First Ladder
2 x 200 pull, RI: 60
2 x 150 pull, RI: 45
2 x 100 pull, RI: 30
2 x 50 pull, RI: 15

Cooldown
200 swim easy - lower HR, but focus on a specific aspect of technique each 25

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.25

Bike

• 1h 30m
• 23.25 miles
• 15.50 Mi/hr

Trainer, with some 30" pickups during last 30 minutes

Run

• 1h 20m 30s
• 10.10 miles
• 07m 58s /Mi

When did 80 degrees start to feel hot? I used to acclimate much better than this.

Tough run today. Had dropped to walk the first tenth of miles 5, 6, 7. Then again in mid of mile seven. Once or twice more again after that.

Route was: out Ridgeview to Custer, down to Hedgecoxe, back to Russell Creek and around the bottom of that before coming back up to Hedgecoxe and then back home.

(Download Garmin)

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.25

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 155.2

Run

• -----
• 10.17 miles
• -----

Accidently stopped Garmin for a bit. Mapped route online = 10.17. Figure total time based on avg. pace.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 8.25

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.25

Bike

• 45m
• 12.00 miles
• 16.00 Mi/hr

Trainer.
10' warmup
3 x 5' bigger chainring (5')
5' cooldown

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5