Morning Run

Morning Ride

Morning Swim

Solid ride. 300 NP for the entire duration including warm up and warm down. 90' power was av at 320
1 hour warm up in the 1 and 2 zones. Then, do 6 x 4 minute repeats in power zone 4 (3 minute "recoveries" in the low 3 zone). After the last one, ride 1:30 in zone 3 (steady, just at or slightly over Ironman pace). 15 minutes easy spin. Then, 5 x 10 minutes in the high 3 zone with 5 minutes spin between each. Finish with 15 minutes of cool down.

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Sam Long

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Morning Run

Morning Run

Morning Ride

Morning Swim

Morning Run

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