Run

• 40m
• 5.60 miles
• 07m 08s /Mi

Around Russell Creek and back. A little sore from last night, so took it a little easier.

(Download Garmin)

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

Bike

• 50m
• 12.75 miles
• 15.30 Mi/hr

Trainer

Run #1

• 29m
• 4.25 miles
• -----

Ran to Alexa's soccer practice. I pushed hard, to make it before they finished.

(Check Garmin)

Run #2

• 31m
• 4.25 miles
• 07m 17s /Mi

Ran home from Alexa's practice. Took it a bit easier on the way home.

(Check Garmin)

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.25

Bike

• 45m
• 11.50 miles
• 15.33 Mi/hr

Trainer

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7

Swim

• 55m
• 3017.52 meters
• -----

NTEX Masters (scy)

Warmup
300 swim
300 kick

Transition
4 x 100 swim descend 1>4, RI :15

Main Set
3 x 400 swim, descend 1>3, RI: 1'
1 x 400 pull, long strokes, focus on DPS and recovering for sprints
4 x 50 swim @ :50 (85% effort)
4 x 50 swim @ :45 (90% effort)
2 x 50 swim @ :40 (95% effort)

Cooldown
200 easy

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5

Bike

• 1h 45m
• 26.50 miles
• 15.14 Mi/hr

trainer

Run

• 1h 29m
• 12.00 miles
• -----

From Girl Scout cookie warehouse (14th St & Ave K?) back home.

Did well until mile 10, then started struggling. Think I was a little dehydrated.

(Download Garmin)

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 5.35

• Health data: Sleep: 4 Soreness: 3 Fatigue: 4 Hours slept: 8

Swim

• 1h 00m
• 3200.40 meters
• -----

NTEX Masters (scy)

Warmup
250 swim
200 kick
250 pull

Transition
4 x 100 - 50 drill/50 swim

Main Set - RI :15 to :20
1 x 50 swim
1 x 100 swim - descend by 25; last 25 as sprint
1 x 150 - 50 swim/50 back/50 swim
1 x 200 swim
1 x 250 swim
1 x 250 pull w/ buoy only
1 x 200 pull
1 x 150 swim
1 x 100 swim - descend by 25; last 25 as sprint
1 x 50 swim - 2 breaths 1st 25; 3 breaths 2nd 25. (Did it all with only 1 breath!)
8 x 50 swim @ 1:00, descend 1>4, 5>8

Cooldown
1 x 300 swim - middle 100 is non-free
1 x 200 extra swim

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 4.5