MTC Swim Warm 200 mix, 100 pull, 4 x 50 bk/fr, 100 pull, 4 x 50 br/fr, 4 x50 descending Main - 6 x 100 cruise, 200 pull, 6 x 100, 200 pull
Fire alarm got us out of the pool. Swam 100 on 2:00.
Cycling2:27:46 55.02 km (2:41 / km) ahr:124 max:143 weight:147.5lbs shoes: Northwave Road Shoes
Last Ourland Cycle. Spinups first 10 x 0:30, 8 x 0:45 and 5 x 1:00. Followed by 3 x 20:00 Zone 4. Legs were tired on last 20 minute set. Burn - 1900 kcal.
1 PM
Weights, Core & Balance55:00 [3] weight:148lbs
Back muscle has recovered so back to weight and core routine. Strength was okay.