Swim

• 45m
• 1200.00 yards
• -----

100
200
300
400
25 yard relay sprints

Strength

• 17m

Crossfit workout

Run 6:06 -- 1 mile
Row 56 Calories
Thrusters 24
Medicine ball cleans - 12 lbs x 20
Jump rope
Pullups 34

Bike

• 1h 10m
• -----
• -----

Did Spinervals 9.0 for 1:10

Bike

• 50m
• 16.00 miles
• 19.20 Mi/hr

Rode the Triathlon course.

brick with triathlon course run.

Run

• 25m
• 3.10 miles
• 08m 03s /Mi

Rand the triathlon course

brick with triathlon course ride

Swim

• 20m 30s
• 1000.00 yards
• 02m 02s /100 yards

10 x 100 with 10 seconds rest

Bike

• 45m
• 13.00 miles
• 17.33 Mi/hr

Rode trainer inside at healthpark. Hilly climb for first 3 miles on computer.