Fri Sat Sun Mon - A nice long weekend of training

Friday
Swim 3500yds 1:10

Run 38m 55s 5.10 miles 7m 38s /mile
Avg HR: 155

I wore the DS Trainers this time.
0:07:59 HR 142
0:07:42 HR 152
0:07:34 HR 155
0:07:34 HR 159
0:07:17 HR 163
0:00:50 HR 168

Saturday
30min 1000.00 yards open water

Really just playing around in the waves at Sterling State park
2 foot and choppy

Bike 3h 48m 15s 76.44 miles 20.09 miles/hr
Avg HR: 134
Some rough roads, cloudy, little rain, 65 degrees F

Very short run after bike
Run 18m 20s 2.28 miles 8m 02s /mile
Avg HR: 149
Max HR: 159

Sunday
Run 1h 27m 01s 10.10 miles 8m 37s /mile
Avg HR: 150
0:08:43 135
0:08:34 144
0:08:34 145
0:08:30 153
0:08:42 151
0:08:48 151
0:08:24 155
0:08:28 153
0:08:20 153
0:08:30 155
0:01:28 151

Monday
Swim 24m 1500.00 yards 1m 36s /100 yards

Bike 1h 16m 04s 26.24 miles 20.70 miles/hr
Avg HR: 129
Ave power 156 watts