Run

• 30m 37s
• 3.00 miles
• 10m 12s /Mi

wow, i am getting slower

Bike

• 1h 00m
• 16.00 miles
• -----

1 hour spinning and pick ups, nice and easy.

Run

• 30m
• 3.00 miles
• -----

nice easy slow flat 3 miles. Left calf and quad are still a little sore, tomorrow 1-1.5 hours on the trainer with spinups and easy tempo

Bike #1

• 39m 30s
• 16.50 miles
• 25.06 Mi/hr

race, dogshit, got dropped, legs hurt like hell, calf cramps on lap 7, dropped on lap 18, was going to quit, sucked up my mangina and solo'd it in. missed a big crash on the last lap. today sucked, am very disappointed. training sucked this past week, nutrition sucked, i sucked period.

Bike #2

• 45m
• 13.00 miles
• 17.33 Mi/hr

warmup

Run #1

• 52m 45s
• 6.55 miles
• 08m 03s /Mi

24:20 5k
50:00 10k

2 pr's one day

Run #2

• 15m 49s
• 1.50 miles
• -----

warm up with Jeff