A few more days in one post

Wednesday
Swim 2200 yards during lunch

Bike right after work 3 hours easy pace for endurance.

Entire workout (142 watts):
Duration: 3:01:15
Work: 1529 kJ
TSS: 164 (intensity factor 0.74)
Norm Power: 152
VI: 1.07
Distance: 58.228 mi
Min Max Avg
Power: 0 698 142 watts
Cadence: 29 113 84 rpm
Speed: 0 32.9 19.4 mph
Pace 1:49 0:00 3:06 min/mi
Hub Torque: 0 495 53 lb-in
Crank Torque: 0 898 149 lb-in

Thursday off for personal reasons

Friday
Run 5.1 miles easy pace
Bike 1:20 out to Beck and 7 mile road, moderage pace. Antonio hooked up with me.
Run 5.1 miles again moderate pace


Power-Tap #1:
Duration: 1:20:47
Work: 737 kJ
TSS: 93.4 (intensity factor 0.842)
Norm Power: 173
VI: 1.11
Distance: 25.641 mi
Min Max Avg
Power: 0 404 155 watts
Cadence: 33 105 85 rpm
Speed: 0 33.9 19.2 mph
Pace 1:46 0:00 3:08 min/mi
Hub Torque: 0 365 59 lb-in
Crank Torque: 0 581 167 lb-in

Saturday
Swim 2 laps of Trout Lake ~ 3000 yards ~ 60 minutes

Bike 2 hours on Hilly Island Lake Kensington route. Rode with Antonio again.

Entire workout (145 watts):
Duration: 2:09:48
Work: 1127 kJ
TSS: 150 (intensity factor 0.834)
Norm Power: 171
VI: 1.18
Distance: 41.008 mi
Min Max Avg
Power: 0 555 145 watts
Cadence: 34 105 84 rpm
Speed: 0 34.7 19.0 mph
Pace 1:44 0:00 3:10 min/mi
Hub Torque: 0 292 61 lb-in
Crank Torque: 0 565 162 lb-in