4 PM
Biking warm up/down 15:00 [2] 2.78 mi (5:24 / mi)
ahr:91 max:144 weight:185lbs
195,280 Points on Dragons Island - Speed - 15 Min
Biking 20:18 [3] 5.37 mi (3:47 / mi)
ahr:132 max:145
P=183, C=62
This was the course of the week.
Biking 19:47 [3] 5.43 mi (3:39 / mi)
ahr:135 max:147
P=174, C=63
Biking warm up/down 5:00 [2] 1.13 mi (4:25 / mi)
ahr:108 max:124
P=120, C=54
29,450 Points on Downhill Drama - Speed - 5 Min
Biking warm up/down 2:30 [2] 0.5 mi (5:00 / mi)
Swimming 42:00 [3] 0.98 mi (42:52 / mi)
8:49
1:34,35,36,36,36,36 (pull stroke count - never took more than 8 breaths per length, so usually 18 strokes)
6x50 alt fl/ba abd br/fr
Had to make it a double today after not doing much out west.