Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 1h 00m
• 9.60 kms
• 06m 15s /KM

Ran after work. Really nice, mild, summer weather.

Swim

• 1h 05m
• 2400.00 meters
• -----

Early morning swim, 50m lanes.

5x100 fr warmup, 2x swim w/fins, 1x swim, kick, pull
8x50 drill, :15r, 2x each: 10k&3str, zipper, catch up, fist
100 fr swim, moderate
100 kick w/board
200 fr swim, moderate
100 kick w/board
300 fr swim, moderate
100 kick w/board
400 fr swim,, moderate (7:40)
100 kick w/board
100 ez fr cool down

Bike #1

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Bike #2

• 1h 00m
• 29.70 kms
• 29.70 KM/hr

Yard work then T-storms, so the bike went on the trainer for an hour before a late dinner. Mostly stayed in a steady gear and varied the effort with cadences.

Run

• 1h 52m
• 21.10 kms
• 05m 18s /KM

Half marathon race. Garmin said the distance was 21.2, but close enough.

Swim

• 45m
• 1500.00 meters
• -----

Morning swim, 50m lanes. Busy day but I wanted to get a short swim in first.

5x100 warmup, 2x w/fins, 1x swim, kick, pull.
4x100 fr drill (10kick&3stroke, finger drag, catch up, fist)
4x100 fr swim, 1x ez, focus on drills, 3x moderately hard
100 kick
100 pull

Swim

• 55m
• 2000.00 meters
• -----

Early morning swim, 50m lanes.

5x100 fr warmup, 2x swim w/fins, 1x swim, kick, pull.
4x50 fr drill, 2x each: 10 kick & 3stroke, finger drag.
8x100 fr :15r moderate pace, (target 1:55, leave on 2:10)
- 1st & 7th were under 1:50 so I left on 2:05.
2x150 fr, hard. (called for 6x but out of time) 2:35, 2:38
- Called for max, didn't feel strong enough to call it that.
- Maybe a bit easier on the 100s & hit the 150s harder?
100 ez kick w/board
100 ez front crawl swim.

Bike

• 15m
• 6.00 kms
• 24.00 KM/hr

Bike commute. Special event at work so I had to get there early and wont be going home for lunch today. 2x3km=6km, 15 min.

Run

• 31m
• 5.40 kms
• 05m 44s /KM

Short run after work with a bit of harder effort in the middle of an easier warm up and cool down. Beautiful day out with sunshine, a light breeze, and temps in the low 20s C. I expected a higher max HR but I guess the run didn't last long enough to build it up there.