Run

• 55m
• 7.00 miles
• 07m 51s /Mi

about 3/4 miles warm up. 10K race -PB! 46:44 (official)
Splits:
7:09
7:17
7:32
7:44 (hilly)
7:47
didn't catch last mile...

9th place overall female
3rd place 19-29 AG

Bike

• 45m
• 13.00 miles
• 17.33 Mi/hr

spin on trainer at home

Bike

• 2h 25m
• 43.00 miles
• 17.79 Mi/hr

Ride with TT -Westport to redding and Munroe. Hills felt great and flats were strong - over 200 watts.

Swim

• 20m
• 1000.00 yards
• 02m /100 yards

mainly egg-beaters. Teaching swim lessons.

Swim

• 45m
• 3000.00 yards
• 01m 30s /100 yards

200 free
5x100 on 1:20 -descend to 1:08 pace
4x500 k/s by 25 on 1:00 odds free, evens stroke
4x125 on 1:14 descend
2x100 drill/swim by 25 odds free, evens stroke
2x250 on 3:20 even split (sub 3:00)
8x25 odds kick, evens swim stroke
500 on 6:40 (5:55)
200 easy

Run

• 1h 10m
• 8.50 miles
• 08m 14s /Mi

Two laps around Waveny then about 20 minutes extra

Bike

• 1h 30m
• 27.50 miles
• 18.33 Mi/hr

Up and down Greenwich route. About 1500 ft of climbing.

Run

• 10m
• 1.32 miles
• 07m 34s /Mi

short run off bike

Swim

• 30m
• 2000.00 yards
• 01m 30s /100 yards

300 free
100 kick
200 IM k-d by 25

2x(300 IM on 4:30, 3x100 free on 1:30 descend)

200 easy

Run

• 50m
• 6.20 miles
• 08m 03s /Mi

two loops plus a little extra around waveny after swim

Bike

• 1h 00m
• 16.60 miles
• 16.60 Mi/hr

Up and down high ridge to pound ridge rd. Lot's of traffic. Lot's of hills.

Run

• 20m
• 2.50 miles
• 08m /Mi

short run after ride -to end of Wire mill and back. Hilly.

Swim

• 25m
• 1500.00 yards
• 01m 40s /100 yards

600 free
400 IM k-d-d-s
300 kick with fins
100 kick breast
100 easy

shoulder tweaked -likely from traveling last week