Swim

• 45m
• -----
• -----

Don't remember the specific workout

Run

• 1h 58m 28s
• 16.00 miles
• 07m 24s /Mi

DEATH MARCH

Not one of my better long runs. It usually takes a few miles to loosen up when I run early morning but today I couldn't seem to get out of 2nd gear and things got really shitty much past 10 miles. I wasn't running hard but it was hard to run what would normally be an easy pace.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 5 Overall Workout: 2

Bike

• 1h 11m 34s
• 22.00 miles
• -----

Trainer in garage - HOT and humid - sweating buckets.

2X10' @ 95%
3X 6X 30/30

Run

• 26m 42s
• 4.01 miles
• 06m 39s /Mi

Transition run w/ 2X 1 mile hard

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6.5 Overall Workout: 3

Run

• 52m 25s
• 7.96 miles
• 06m 35s /Mi

Tempo intervals - 2X2 miles @ 5:50-6min/mile. About at the limit near the end of #2.

Warm and humid at start turned to heavy rain and wind.

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

Swim

• 55m
• 2500.00 meters
• -----

WU: 500

MS:
10X150 (:15) as 100 T-pace+, 50 easy
400 steady pull

CD: 100 easy

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

Bike

• 2h 02m 42s
• 42.00 miles
• -----

Felt fairly strong coming off a long ride yesterday.

MS: 90min sweet spot

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Bike

• 3h 15m 43s
• 62.30 miles
• -----

Long ride - just riding. Steady 25min on Shore before heading out towards the oceanfront. Spent a lot of time in traffic and waiting at intersections.

2:45 @ .85 IF

Run

• 32m 24s
• 4.85 miles
• 06m 40s /Mi

Transition run - Hot

2 miles easy/steady, 2 miles @ 6:20ish

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