Run

• 29m 27s
• 5.80 kms
• 05m 04s /KM

Just shaking out the legs; hopefully the weather will clear and I can ride a little when we get to CB.

Bike

• 28m 19s
• 13.31 kms
• 28.20 KM/hr

Quick ride after getting to CB; mostly uphill going out with a headwind; nice coming back. Feel pretty good; hopefully feel this tomorrow.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Bike

• 1h 12m 54s
• 32.10 kms
• 26.41 KM/hr

Recovery; nice morning, just riding. Some hills and wind but very low effort overall.

Run

• 28m 55s
• 6.50 kms
• 04m 27s /KM

Track workout with the club; did some of the workout and some coaching.
12' wu
5x400 @ 1:30 w 400RI
4' cd

Sport

• Running Drills
• 15m

A, B and C's

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 3

Swim

• 1h 15m
• 2900.00 meters
• -----

3x{100 swim
100 drill
100 kick
100 scull}
4x4x100
1st 75 mod/25 hard
2nd 50 mod/50 hard
3rd 25 mod/75 hard
4th all hard
Sets on 1:55/1:50/1:45/1:40
100 cd (mixed strokes)

Bike

• 1h 23m 13s
• 40.51 kms
• 29.21 KM/hr

Just riding - zone 2/3 effort, lots of win and some hills.

Run

• 36m 53s
• 7.90 kms
• 04m 40s /KM

Felt really good; trying out the Adizero's; rub a little but not too bad. Nice pace for the effort.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6 Overall Workout: 3

Bike #1

• 2h 22m 31s
• 67.91 kms
• 28.59 KM/hr

Just riding; have a hard workout with the club this evening so this was just to get out and ride. Felt really good throughout.

Swim

• 22m 55s
• 1400.00 meters
• -----

OW
600 wu
4x50 starts
600 pursuits

Bike #2

• 31m 12s
• 16.90 kms
• 32.50 KM/hr

Alternating - Tribike
3' easy
3' hard
Started as a group, then broke up for a while before I caught them on the last flat.

Run

• 16m 58s
• 3.80 kms
• 04m 27s /KM

Hard going out, easy coming back.

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

Bike

• 1h 53m 52s
• 52.73 kms
• 27.79 KM/hr

Rode to the run workout (went a little longer getting there) and home.
wu - 20'
steady - 45'
jra - 15'
cd (ride home) - 33'

Run

• 32m 54s
• 7.30 kms
• 04m 30s /KM

Club run
12' wu
drills
3x up citadel hill and around the top w walk back down to the base RI (4:48, 4:50, 4:52) ~1250m
6' cd

Sport

• Running Drills
• 10m

A, B, C's at Citadel Hill

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Swim

• 55m
• 3000.00 meters
• -----

300 wu
2x50 fingerdrag/swim
2x50 6k1p/swim
4x100 paddles - 1st 75e/25h; 2nd 50e/50h; 3rd 25e/75h; 4th 100h
100 swim
16x50 on 55" every 4th fast
12x50 on 55" every 3rd fast
8x50 on 55" every 2nd fast
4x50 on 50" all fast

Run

• 22m 58s
• 5.20 kms
• 04m 25s /KM

The weather was terrible; I decided to run a little harder and cut the workout a little short as a result.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 4