Run

• 1h 35m 39s
• 13.10 miles
• 07m 18s /Mi

More details to come

Run

• 20m
• -----
• -----

more data to come

Swim

• 19m 10s
• 800.00 yards
• 02m 24s /100 yards

Slept in because I'm feeling stuffy and just went for a light swim

200 swim
200 pull
3x100
100 cool down

Run

• 37m 19s
• 4.50 miles
• 08m 18s /Mi

Warm up
1 mile: 8:24

Main Set x4
1/2 mile around Half pace: 3:25, 3:40, 3:34, 3:31
1/4 mile recovery: 2:16, 2:26, 2:26, 2:32

Cool down
1/2 mile: 5:01

Swim

• 1h 02m 40s
• 3000.00 yards
• 02m 05s /100 yards

Epic Fail on this workout. I just couldn't keep the pace and on the Hard ones you can tell where I really blew up!

Warm up
200 swim
200 kick
200 pull
200 DPS (mostly 17's with a 16 or 18 in there a few times)

Main Set
10 x 200 freestyle
1-4 Steady :10RI goal of 3:16 - 3:24, 3:17, 3:15, 3:14
:30 extra rest
5-7 Mod :15RI goal of 3:06 - 3:09, 3:12, 3:11
1:30 rest/chat with David before he got out
8-10 Hard :20RI goal of 2:56 - 3;04, 3:13, 3:16

Cool down
200

Run

• 30m 10s
• 3.70 miles
• 08m 09s /Mi

Steady Z1-2 run, no frills... just trying to keep my legs alive

Strength

• 10m

abs after the run

Bike

• 1h 00m
• 19.40 miles
• 19.40 Mi/hr

Warm up
10mins Z2
5mins as :30/:30 FTP/Z2
5mins high Z2

Main Set x6
4mins @201 (#6 is balls out)
:45 recovery
I hit: 203, 201, 206, 203, 203, 221

5mins @139 (I did 135)

Cool down
to 60mins.

Work: 510kJ
TSS: 83.3(0.905)
Norm Power: 167
Avg Power: 130
VI: 1.2
Max Power: 298
Avg HR: 140
Max HR: 171

Ouch... haha

Swim

• 40m
• 2000.00 yards
• 02m /100 yards

Warm Up:
200
200 pull
4x50 drill/swim

Main Set
200S, 4 x 50H
200S, 3 x 50H
200S, 2 x 50H
200S, 1 x 50H

Rest - :10 between Hs and :20 between complete sets (200S + 4x50H = complete set)

Cool Down
100 easy

Times: 3:17, :46, :44, :45, :43, 3:13, :44, :43, :43, 3:15, :47, :43, 3:14, :43

Solid swim, not too hard, not too easy. Good stuff.