Run

• 29m 19s
• 3.60 miles
• 08m 08s /Mi

1.37 mile warm up
8 x 20 sec strides up 5% grade
(RI walk down)
1.68 mile cool down

• Calories out: 2983 From lifestyle:2571, From activities:412
• Health data: Hours slept: 6

Swim

• 45m
• 2100.00 yards
• 02m 08s /100 yards

WU:
1x300
1x200p
1x200k
4x50 drills (1-arm & CU)
MS:
10x100 on 2:00
CD:
1x200

• Calories out: 2948 From lifestyle:2546, From activities:403
• Health data: Hours slept: 6

Swim

• 1h 00m 40s
• 2800.00 yards
• 02m 10s /100 yards

Warmup:
1x300 easy
6x50 (25 skull, 25 count strokes)
MS:
1x1000 (T-Pace + 5")
10x100 on 3min
Cool down:
1x200 very easy

• Calories out: 3078 From lifestyle:2535, From activities:543
• Health data: Hours slept: 6

Bike

• 1h 32m 10s
• 29.96 miles
• 19.50 Mi/hr

6 laps and some change at Shawnee Mission Park

Run

• 1h 03m 33s
• 7.28 miles
• 08m 44s /Mi

Run off the bike in Shanwee Mission Park

• Calories out: 4320 From lifestyle:2472, From activities:1848
• Health data: Hours slept: 6

Swim

• 45m
• 2100.00 yards
• 02m 08s /100 yards

Master Swim

• Calories out: 2948 From lifestyle:2546, From activities:403
• Health data: Hours slept: 6

Run

• 39m 25s
• 4.76 miles
• 08m 17s /Mi

Lunch run
1 mile warm up
20 min in Zone 3
1 mile cool down

• Calories out: 3101 From lifestyle:2550, From activities:551
• Health data: Hours slept: 6

Bike

• 1h 00m
• 17.20 miles
• 17.20 Mi/hr

Morning Cycleops spin

• Calories out: 3332 From lifestyle:2529, From activities:803
• Health data: Hours slept: 6