Run

• 16m
• 2.00 miles
• 08m /Mi

Quick run to loosen up before flight to Phoenix

• Health data: Hours slept: 7.5

Swim

• 31m
• 1650.00 yards
• 01m 52s /100 yards

OWS- Alamitos Bay

• Health data: Hours slept: 7

Run

• 32m 10s
• 4.00 miles
• 08m 02s /Mi

EZ w/ 4 X 30 sec. pickups

Splits:

8:12 124/133
8:02 136/142
7:54 141/149
7:52 141/149

• Health data: Hours slept: 7

Swim

• 40m
• 1800.00 yards
• 02m 13s /100 yards

Speed

• Health data: Hours slept: 7.5

Swim

• 33m
• 1500.00 yards
• 02m 12s /100 yards

Speed

400 Warmup
400 Drills
2X25 Hard :21
2X50 Hard :45
2X100 Hard: 1:32
2X50 Hard :45
2X25 Hard :21
200 Cooldown

Bike

• 1h 00m
• 20.00 miles
• -----

15 min warmup- 100==>180 watts
1 min @220 watts
9 min recovery @ 180 watts
1 min @230 watts
9 min recovery @ 180 watts
1 min @240 watts
9 min recovery @ 180 watts
1 min @250 watts
15 min cooldown- 180==>100 watts

• Health data: Hours slept: 6.5

• Health data: Hours slept: 8