Swim lesson
200 warm
200-2:52
200-2:52
8 X 25 @ 21 with :10 rest
200-3:01
200 cool
Run
1h 15m
9.25 miles
08m 06s /Mi
Pretty tough workout.
2.5 mile warm up at about 8 minute pace
1 mile at 7:20 with 4:00 recovery
1 mile at 7:05 with 4:00 recovery
1 mile at 6:45 with 4:00 recovery
1/2 mile as hard as I could go
1.5 mile recovery
Calories out: 3462 From lifestyle:2221, From activities:1241
200 warm up
4 X 100 on 1:45
5 X 200 on 3:45
6 X 75 distance per stroke with :15 rest
5 X 100 on 1:50
200 cool.
Bike
1h 10m
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Indoor trainer workout. Focus on building lactate and riding through.
20 min warm up
4 X 6 minute intervals starting with high RPE/RPM to create lactic acid for 2 minutes, backing off a little for 2 minutes and backing off a little more for 2 minutes. Focus is on teaching the legs to deal with lactic acid and continuing work effort.
4 minute recovery after each interval
10 minute cool
Calories out: 3452 From lifestyle:2208, From activities:1244
Long ride on Chelan highway. Mostly flat course....just put out a steady/solid worktout. Still dealing with a lot of neck pain in aero.
Sport
Hiking
3h 00m
Hiked Sauer Mtn with my wife and son on Sunday afternoon. Pretty good hike. About six miles roundtrip with 2500 feet of vertical gain. My butt is sore! Following the 50 mile bike ride it was a full day for leg workouts!
Calories out: 5771 From lifestyle:2103, From activities:3668