Monday

Swim 3000 meters
600 warm up
300 pull - concentrate form
5X200 free :10 rest (on 3:45)
8:50 sprint :20 rest (on 1:05)
12X25 kick (boring :p)
200 cool down

Bike with local club, pretty hard ride and I really wanted to guage early season fitness. I could outclimb everybody save 1 person but the big guns weren't there either.

36.6 miles 1:37:23 172 watts NP 210 watts HR 150

(file)
Entire workout (172 watts):
Duration: 1:37:23
Work: 999 kJ
TSS: 177.4 (intensity factor 1.049)
Norm Power: 210
VI: 1.22
Distance: 36.571 mi
-----------------Min Max Avg
Power: --------0 852 172 watts
Heart Rate: ---84 192 150 bpm
Cadence: ------29 114 88 rpm
Speed: --------2.2 36.6 22.7 mph
Pace ----------1:38 27:35 2:39 min/mi
Hub Torque: --0 435 55 lb-in
Crank Torque: 0 739 179 lb-in