Biking 6:42 [3] 1.4 mi (4:47 / mi)
Running warm up/down 3:31 [3] 0.5 mi (7:02 / mi)
shoes: New Balanced 767
Running warm up/down 3:53 [3] 0.5 mi (7:46 / mi)
shoes: New Balanced 767
Running tempo 7:06 [3] 1.0 mi (7:06 / mi)
shoes: New Balanced 767
Running tempo 6:16 [3] 1.0 mi (6:16 / mi)
shoes: New Balanced 767
Running tempo 1:17 [3] 0.25 mi (5:08 / mi)
shoes: New Balanced 767
Running tempo 1:10 [3] 0.25 mi (4:40 / mi)
shoes: New Balanced 767
Running tempo 1:03 [3] 0.25 mi (4:12 / mi)
shoes: New Balanced 767
Running warm up/down 8:46 [3] 1.0 mi (8:46 / mi)
shoes: New Balanced 767
Biking 40:55 [3] 10.4 mi (3:56 / mi)
Note
A few days ago I decided that I am going to do a triathalon on June 7th. So today I rode my bike to practice, then I went for a long bike ride after practice.
At practice we warmedup, stretched, warmedup again, and then started our workout. We did a mile at 75%, stoped and stretched, did a mile at 85%, stoped and stretched, and then did 3 400s. The first one at 75% effort, the second at 85% and the last one at 100% effort. Then we did a cooldown off of the track and stretched.