1 hr Spin class at the Y. FTW at 290. Max watts was 608, avg 190W. Good class.

Good swim. Definitely getting faster! Jumped in and swam 500 in 7:48. 1 min rest, then another 500 in 7:46. Then did 2x 250 at 3:47 with a 1 min rest between. 1 last 500, not pushing quite as hard, but in 7:56. Finished with 2x (5x25) sprints. Each was on a 30 sec interval, and each one was 17-18 sec. 1 min rest between sets. Tough finisher.

Easy run with teh dogs. A couple of stops for them to rest. Legs were tired after a hard swim.

Quick lifting session after work, before Spin class

Spin/Core class. Rode for 40 min, mostly HIIT style. Felt remarkably good.

Good treadmill interval. 10x400 easy, 400 hard. All easy segments were at 8:20 pace, the first 2 hards were at 6:40, then last 8 were 6:30.Felt good throughout nad had another one in me.

Easy treadmill run, did a 45 min Peloton run. Kept the pace steady at 8:30 pace, but played wiht the incline throughout the run.

Followed the run with a 10 min stretch and 15 min core class on peloton too