Run

• 1h 11m 37s
• 7.36 miles
• 09m 44s /Mi

long run to botanical garden and back. flying out tomorrow, so needed to get in the mileage before I'm on a plan for 22hrs!

• Calories: 1890 From fat:321.45 (35.35g, 17.01%), From Carbs:1241.32 (307.17g, 65.68%), Protein:327.22 (80.97g, 17.31%)
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 6.5 Overall Workout: 4

Run

• 29m 06s
• 3.11 miles
• 09m 21s /Mi

Strength

• 1h 00m

• Calories: 3555 From fat:647.63 (68.92g, 18.22%), From Carbs:1943.23 (465.29g, 54.66%), Protein:964.13 (230.85g, 27.12%)
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4

Bike

• 55m
• 19.64 miles
• 21.42 Mi/hr

Endurance ride on the indoor trainer keeping HR in Zone 1/2.

Swim

• 52m 55s
• 2734.03 yards
• 01m 56s /100 yards

WU - 500M; 11'00"
MS - 1500M TT; 31'31"
CD - 500M; 10'31

Great swim tonight. Strongest effort to date. All the mileage and drills are starting to pay off.

• Calories: 3331 From fat:1200.79 (135.28g, 36.05%), From Carbs:1603.14 (406.36g, 48.13%), Protein:527.07 (133.6g, 15.82%)
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4

Run

• 52m 04s
• 5.62 miles
• 09m 16s /Mi

WU - 14'33"
MS 5 x 400 intervals
1'48" 165bpm 87% 4'10"/km
2'59" 147bpm 77% 7'08"/km
1'45" 169bpm 89% 4'25"/km
3'03" 146bpm 77% 7'13"/km
1'43" 172bpm 91% 4'10"/km
2'56" 150bpm 79% 6'59"/km
1'43" 174bpm 92% 4'12"/km
3'01" 149bpm 78% 7'21"/km
1'44" 174bpm 92% 4'08"/km
3'00" 148bpm 78% 6'54"/km
CD - 13'52"

Track workout with Mike at NUS.

• Calories: 3289 From fat:618.19 (69.39g, 18.8%), From Carbs:2253.15 (569.06g, 68.51%), Protein:417.66 (105.48g, 12.7%)
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 29m
• 2.90 miles
• 10m /Mi

Recovery run after long ride yesterday.

Swim

• 33m 10s
• 1640.42 yards
• 02m 01s /100 yards

WU - 500M; 11'05"
MS - 500M Pull; 11'10"
CD - 500M; 10'57"

Quick recovery swim to loosen up the muscles.

• Calories: 3009 From fat:796.02 (90.07g, 26.45%), From Carbs:1649.28 (419.87g, 54.81%), Protein:563.7 (143.5g, 18.73%)
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 3

Bike

• 2h 18m 13s
• 43.37 miles
• 18.83 Mi/hr

Bike Krangi with Al. Nice ride with good hills and scenery. Legs are a bit tired but ok.

Strength

• 50m

• Calories: 3561 From fat:786.01 (82.18g, 22.07%), From Carbs:1851.45 (435.52g, 51.99%), Protein:923.54 (217.25g, 25.93%)
• Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 6 Overall Workout: 4

Run

• 1h 20m 27s
• 7.77 miles
• 10m 21s /Mi

ran in the botanical garden with Mike at conversational pace and then ran home from there.

Swim

• 1h 07m 58s
• 3280.84 yards
• 02m 04s /100 yards

WU - 500M; 10'52"
8 X 50 swim golf
0'59" 45 spl
1'01" 47 spl
0'58" 45 spl
1'00" 47 spl
0'59" 45 spl
0'59" 46 spl
0'59" 46 spl
1'01" 47 spl
6 x 50 one arm drill
1'30"
1'35"
1'23"
1'28"
1'26"
1'28"
MS - 5 x 100 bilateral breathing
2'08"
2'12"
2'11"
2'14"
2'16"
1000M Pull; 22'18"
CD - 300M; 6'59"

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