Saturday's workout plus make up for Friday's missed swim

Swim with FAST Masters club
3600yds 1:12:00

600 warm up
4X225 pull on 2:00
12X50 kick on 1:00
6X100 last 25 non-free on 2:00
250 easy pull bilateral
9X50 free on :50
200 cool down

Bike easy
37.6 1:56:19 HR 135 150 watts

Run
2.95 miles 22:51 HR 148
These new shoes are fast, I wasn't really pushing and was at 7:45
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Bike data
Entire workout (150 watts):
Duration: 1:56:19
Work: 1040 kJ
TSS: 172.6 (intensity factor 0.948)
Norm Power: 171
VI: 1.13
Distance: 37.643 mi
------------Min Max Avg
Power: 0 623 150 watts
Heart Rate: 69 160 135 bpm
Cadence: 27 100 84 rpm
Speed: 0 35.7 19.6 mph
Pace 1:41 0:00 3:04 min/mi
Hub Torque: 0 411 56 lb-in
Crank Torque: 0 734 165 lb-in