Bike

• 35m 19s
• 17.79 kms
• 30.22 KM/hr

Tempo ride on Zipp, with new tubs

Swim

• 1h 20m
• 2450.00 meters
• -----

Pool session

WU
200 m
4 x 50 m kick
200 m stroke
4 x 50 m stroke, high elbows
4 x 25 m 3/4 catch up

MS
3 x 200 m 20' rest
100 m breast stroke
3 x 100 m hard 30' rest
- 1:50
- 1:55
- 1:55
- 2:00
100 m breast stroke
4 x 50 m hard 30' rest
- 0:50
- 0:52
- 0:55
- 0:55
100 m breast stroke

CD
50 m easy, rotation
50 m easy
2 x 25 m dive easy

Bike

• 1h 48m 37s
• 49.50 kms
• 27.34 KM/hr

To work @ 47:11
Wind from 4 o'clock
Cadence: 82 rpm avg
Speed: 31,4 km/t

From work @ 1:01:26
Wind from 11 o'clock
Cadence: ?? rpm avg
Speed: 24,1 km/t

Swim

• 1h 20m
• 2300.00 meters
• -----

Pool session

WU
200 m
200 m kick
200 m stroke
4 x 50 m stroke, high elbows
4 x 50 m first 25 hard

MS
4 x 100 m
100 m breast stroke
4 x 100 m
100 m breast stroke

CD
300 m easy