Bike

• 2h 02m 10s
• 37.06 miles
• 18.20 Mi/hr

• Calories out: 4416 From lifestyle:2664, From activities:1751
• Health data: Hours slept: 6

Swim

• 20m
• 1000.00 yards
• 02m /100 yards

open water at branched oak

• Calories out: 2929 From lifestyle:2738, From activities:191
• Health data: Hours slept: 6

Run

• 1h 05m 07s
• 7.37 miles
• 08m 50s /Mi

Bike

• 31m 16s
• 7.31 miles
• 14.03 Mi/hr

• Calories out: 3951 From lifestyle:2683, From activities:1268
• Health data: Hours slept: 6

Swim

• 35m 36s
• 2000.00 yards
• 01m 46s /100 yards

Run

• 32m 43s
• 3.72 miles
• 08m 48s /Mi

• Calories out: 3536 From lifestyle:2703, From activities:833
• Health data: Hours slept: 6

Bike

• 1h 02m 58s
• 17.61 miles
• 16.78 Mi/hr

B: 60 minutes, hills. Find a hill that takes 3-5 minutes to climb.
warm up and cool down 15 minutes each
Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit
RPE 7-9 but not an all-out effort.
Complete stretch of legs and lower back afterwards.

• Calories out: 3626 From lifestyle:2719, From activities:907
• Health data: Hours slept: 6

Swim

• 29m 21s
• 1968.50 yards
• 01m 29s /100 yards

wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8(alternate, remove 1st 400)
cd: 3 x 75, each slower than last

• Calories out: 3096 From lifestyle:2744, From activities:352
• Health data: Hours slept: 6