Run

• 35m 46s
• 4.01 miles
• 08m 55s /Mi

PM run on tap...

Nice evening run, man I love these over mornings!

Music
RPE 5
75F, East 10-15 wind

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9

Bike #1

• 1h 04m 01s
• 17.02 miles
• 15.95 Mi/hr

Man that was a hard ride, solid headwind for the first 11 miles! Thank goodness it was a tailwind for the last 6.

Run

• 04m 57s
• 0.50 miles
• 09m 54s /Mi

Did a short brick run, want to see how it would feel, not too bad considering I didn't have running shoes.

Bike #2

• 26m 15s
• 6.30 miles
• 14.40 Mi/hr

PM ride home on tap..

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Run

• 27m 58s
• 3.23 miles
• 08m 39s /Mi

Nice AM run.

67F, light breeze with a rising sun

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Swim

• 35m 01s
• 1200.00 yards
• 02m 55s /100 yards

Swam after running, bummed the pool was back to 25m lanes not the 50m used last week. Got hamstring cramps as I was getting out of the pool, not good!

WU 200
MS 300, 400, 100, 100
CD 100

Run

• 36m 43s
• 3.93 miles
• 09m 20s /Mi

Easy run at the Cocoa Y. Perfectly cool morning.

Music
RPE 4-5
62F and sunny

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Bike #1

• 45m 18s
• 12.18 miles
• 16.13 Mi/hr

Fixed the flat, had a small chuck of glass in the tire, will have to watch the cut to see if it gets any bigger. Rode 8.2 miles to the bank, made a deposit then started out again but noticed something was wrong with my crank. Appeared that my left crank arm loosened up and the crank shaft was shifted. Stopped again and fixed it and now have zero front derailleur rubbing even in the smallest cog! So this is a good reminder to go back through and check all the factory tightened bolts and screws.

Bike #2

• 21m 40s
• 6.00 miles
• 16.60 Mi/hr

Evening ride home on tap...

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8