Bike

• 58m 15s
• 25.00 miles
• 25.75 Mi/hr

First TT
Monrovia 40K Time trial 58:15
10K 15:33, 20K 29:59, 40K 58:15 (goal attained)

• Health data: Sleep: 3 Fatigue: 3

Swim

• 30m
• 1371.60 meters
• -----

• Health data: Sleep: 3 Fatigue: 3

Swim

• 1h 00m
• 2400.00 meters
• -----

1 x 400 on 8:00 Warm up
6 x 200 on 3:00 PULL 1-3 Negative Split, 4>6
4x{1 x 50 on 1:00 Kick Hard
{1 x 50 on 1:00 Easy Kick
10 x 100 on 2:00 IM SEE BELOW
1 x 400 on 8:00 Cool down

Run

• 28m
• 3.20 miles
• -----

Heal still hurts, but got some in

• Health data: Sleep: 3 Fatigue: 4

Bike

• 2h 20m 13s
• 48.60 miles
• -----

Biked by self, nice ride with some good intervals (fartlek variety) within

• Health data: Sleep: 3 Fatigue: 3

Bike

• 45m
• 15.00 miles
• -----

Run

• 50m
• 6.20 miles
• -----

Longest runsince issues with heel/plantar facitis

Swim

• 1h 00m
• 2700.00 meters
• -----

1 x 400 on 8:00 Warm up
8 x 50 on 1:10 Kick choice
4 x 100 on 2:30 Drill Cycle Choice
12 x 25 on :40 Odd: Sprint Fast Even: Easy
8x{1 x 50 on 1:00 All Out Sprint
{1 x 50 on 2:00 Moderate Free
1 x 400 on 8:00 Cool down
Total 2,700 Meters

• Health data: Sleep: 2 Fatigue: 3

Swim

• 1h 20m
• 4000.00 meters
• -----

400's, 300's, 200's, and 100's
long intervals sets

• Health data: Sleep: 2 Fatigue: 4

Swim

• 20m
• 1000.00 meters
• -----

Bike

• 1h 03m 36s
• 21.22 miles
• -----

Couple of intervals max 1 min 501, 5min 308Watts
Legs still tired from Sat

• Health data: Sleep: 3 Fatigue: 3