Monday - May 16

Swim

40m 01s
2000.00 yards
02m /100 yards

https://connect.garmin.com/modern/activity/1170945687

10x200yds; 30sec rest

Run

1h 07m 17s
6.92 miles
09m 43s /Mi

https://connect.garmin.com/modern/activity/1171083276

rebuilding run volume

Bike

3h 49m 44s
58.06 miles
15.16 Mi/hr

day#5 of 'Dale's Bike Camp'--big, slow loop around the state
(earlier in the day, I swear I heard my sit bones or some other body part say 'DON'T YOU TOUCH THAT BIKE!')

https://connect.garmin.com/modern/activity/1171570150

Calories out: 5850 From lifestyle:2323, From activities:3527

inspire me (2)

Sunday - May 15

Run

1h 04m 05s
6.01 miles
10m 40s /Mi

with Denise
https://connect.garmin.com/modern/activity/1169407582

Bike

3h 13m 22s
56.05 miles
17.39 Mi/hr

56 with first hour hard

https://connect.garmin.com/modern/activity/1169922586

Calories out: 5492 From lifestyle:2382, From activities:3110

inspire me (1)

Saturday - May 14

Swim

54m 54s
3000.00 yards
01m 50s /100 yards

https://connect.garmin.com/modern/activity/1167883542

5x100 (1:38av)
2x250 (4:18av)
2x500 (8:48av)
2x250 (4:20av)
5x100 (1:41av)

tired arms-I don't swim enough volume

Bike

3h 51m 14s
56.04 miles
14.54 Mi/hr

56 easy

https://connect.garmin.com/modern/activity/1168334609

Calories out: 5309 From lifestyle:2361, From activities:2948

inspire me (3)

Friday - May 13

Bike

3h 09m 19s
56.05 miles
17.76 Mi/hr

56--Quassy Simulation-for fun/practice since I'm not racing it, just pacing it
tried to hold ~190W, pretty hard at the end-had to get up out of the seat on the last few hills

kept aero for the most part but could have done better-and my cadence/form didn't fall apart 60 degrees at the start; 3.3K elevation is comparable to Quassy
:)
AP=178/NP=189/IF=0.82/TSS=212 (a bit high, if it was race day, but would be lower if my FTP is actually higher); crappy VI but I was up of the seat a bunch on the back half
I'm using FTP=230 (may be back to 235, will check GC)
C=87/estimated CdA=0.26-0.29 during the ride (I am a human parachute)

https://connect.garmin.com/modern/activity/1166767927

Run

33m
3.00 miles
11m /Mi

TM Recovery

Calories out: 5110 From lifestyle:2460, From activities:2651

inspire me (0)

Thursday - May 12

Swim

39m 16s
2000.00 yards
01m 58s /100 yards

https://connect.garmin.com/modern/activity/1165127110

one fast 50=42 sec
one fast 100=1:34

Run

43m 08s
4.01 miles
10m 46s /Mi

https://connect.garmin.com/modern/activity/1165189650

with Denise

Bike

2h 42m
41.50 miles
15.37 Mi/hr

https://connect.garmin.com/modern/activity/1165765989

Quassy Hill-x5
done with power at 190 in small chain ring; big chain ring; combo; standing; and one at 170W

got hot out there today-hit 82 degrees and I melted...