Run #1

• 10m 06s
• 1.14 miles
• 08m 51s /Mi

Brief warm up before doing a fast 10k.

Run #2

• 44m 51s
• 6.20 miles
• 07m 14s /Mi

10k at race pace.
Splits:
7:05 1mi
7:21 2mi
7:22 3mi
7:08 4mi
7:03 5mi
7:11 6mi
1:42 6.22mi (10k)

Run #3

• 18m 28s
• 2.01 miles
• 09m 11s /Mi

Cool down after a fast run @ race pace.

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 7.5 Overall Workout: 5

Bike

• 1h 29m 42s
• 22.22 miles
• 14.86 Mi/hr

95 RPM average cadence, getting better at my weakest link. Effort was much lower than what it used to be for this kind of workout. I think I could be a decent cyclist in about four or five more months. My legs are certainly changing shape, I'm developing muscles that I didn't know I had, haha.

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 8.25 Overall Workout: 3

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 6

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 1 Hours slept: 6.5

Run

• 42m
• 5.00 miles
• 08m 24s /Mi

Hill repeats at Flagpole Hill.

• Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 1 Hours slept: 5 Overall Workout: 4

Bike #1

• 13m 25s
• 3.65 miles
• 16.30 Mi/hr

Hills on the bike, windy as hell.

Bike #2

• 41m 28s
• 10.31 miles
• 14.92 Mi/hr

Interval training on the drainer, Spinervals (Race Day).

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 6.75 Overall Workout: 4

Swim

• 48m 10s
• 2500.00 yards
• 01m 55s /100 yards

Slow ass swim after long time without doing it.

Bike

• 40m 01s
• 10.68 miles
• 16.01 Mi/hr

Little ride on the drainer.

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 3