Bike

• 55m
• 19.00 miles
• 20.73 Mi/hr

20'wu
30'@ 70% w/ 30" @85-90% every 3'
5'CD

Run

• 34m 46s
• 4.68 miles
• 07m 25s /Mi

comfortable pace run with 6x30" sprints at 5k pace

brick workout, feeling very snappy this morning. reminding the legs what race pace feels like for a sprint on both bike and run.

Strength

• 45m

PT- pull downs/rows/shoulder shrugs/bench rows/electro stim

Swim

• 29m
• 1400.00 meters
• 02m 04s /100 meters

200/200/200 kick/swim/swim
2x400

Half distance workout on doctors orders. Headed to PT afterwards.

Bike

• 2h 03m 37s
• 40.47 miles
• 19.64 Mi/hr

LTF group ride. Still not feeling completely recovered from Racine. But this didn't go too bad. I backed off some at the end to keep my HR in recovery zones.

Run

• 31m 24s
• 3.77 miles
• 08m 19s /Mi

Transition run. Went ok. Got pretty hot on the pavement. Kept HR under 160. Stayed in recovery mode.

Run

• 40m 13s
• 4.75 miles
• 08m 28s /Mi

Morning run before PT

Swim

• 05m
• 250.00 meters
• 02m /100 meters

I was at the pool helping a friend learn to swim and jumped in for a couple laps to keep my stroke.