- Time: 1h 00m
- Distance: 18.00 miles
- After warm-up do 4x90 seconds Zone 4 effort with 3-minute recoveries. Finish with a very easy cool down and stretch.
- Time: 30m
- Distance: 1800.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 10x100 on 20" rest.
- CD: 200
Day 114
BIKE
SWIM