Ladder Workout

800 warm-up
400 - 1:32.84 (30s)
800 - 3:08.71 (60s)
1200 - 4:47.35 (90s)
1200 - 4:46.36 (90s)
800 - 3:15.56 (60s)
400 - 1:26.08

Total - 3.5 miles, 30 min

Easy Ride with Justin

Distance - 28.05 miles
Time - 1:49:16
Pace - 15.4 mph
Route - MLK out to Laochapoka and looped back

Practice Tri

Swim:
200m warm-up
750m - 13:38
50m cool-down

Bike:
Distance - 20.139 miles
Time - 1:06:20
Pace - 18.2 mph
Route - South Loop

Run:
Distance - 4.3 miles
Time - 33:17.75
Pace - 7:45 m/m
Route - Biggio west, right on Samford, left on Lem Morrison, right on Donohue, left on Woodfield, left on College, left on Samford, right on Donohue, left on Biggio

I parked my car outside of the aquatics center and used that as my staging area

LER and Weekly Totals

Distance - 8 miles
Time - 1:08:45
Pace - 8:36 m/m
Route - Ross South, right on Samford, left on Gay, right on Woodfield, left on College, right on Donohue, left on Lem Morrison, right on Samford, left on Wire, left on Donohue, right on Drake

Weekly Totals:
Run - 18.89 miles
Bike - 22.649 miles
Swim - 3300m
Time - 5.67 hours

Oak Mountain Trails

Distance ~ 4 miles
Time - 43:20.38
Pace - 10:50 m/m

Thursday Morning Tempo Run

Distance - 4.39 miles
Time - 32:48.11
Pace - 7:28.3 m/m
Route - Martin west, left on Ross, right on Drake, left on Gay, right on Samford, right on Donohue, right on Drake, left on Ross

Didn't know I could run this fast. Need to start doing more of these kinds of runs and less jogging workouts, otherwise I'll become a one-speed runner

Bike Workout

Distance - 22.649 miles
Time - 1:14:49
Pace - 18.1 mph
Route - Ross south, continue on Chewacla, right on Samford, left on Moore's Mill, right on Society Hill, right on Sandhill, continue on Beehive, right on Cox, right on Wire, continue on Magnolia, left on Donohue, right on Drake, left on Ross