Run

• 56m 04s
• 4.88 miles
• 11m 29s /Mi

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Temps: 75-84 (feels like 88)
Humidity: 76%-->61%
Wind: W 6 mph
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Air was oppressive... should have gotten out there earlier, even then it would have been hot, but probably better without the sun.
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• Calories out: 2462 From lifestyle:2036, From activities:427
• Health data: Hours slept: 7

• Calories out: 2069 From lifestyle:2069, From activities:0
• Health data: Hours slept: 7

Swim

• 58m
• 2500.00 yards
• -----

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WU: 400 and stretch
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TT: 100 (1:29)
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DRILLS:
6 x 100 w/ fins rest :10 (50 1-arm, 50 lateral kick)
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MAIN SET: 2 x
200 (3:09, 3:11)
4 x 50, bilateral breathe, rest :10
4 x 50 w/ paddles, rst :10 (25 eaay/25 hard)
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CD: 200
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Bike

• 1h 08m 12s
• 18.95 miles
• 16.67 Mi/hr

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Temp: 92
Humidity: 37%
Wind: NNE 5 mph
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Wasn't feeling it today, legs were tired and never did feel warmed up. Was gonna do 25, skipped the extra loop and just did my normal ride.
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AVG CADENCE: 83
MAX SPEED: 30.9 mph
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• Calories out: 3078 From lifestyle:1994, From activities:1084
• Health data: Hours slept: 7

Run

• 56m 57s
• 5.03 miles
• 11m 19s /Mi

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Temp: 72-76
Humidity: 93%-->86% WTF? UGH!
Wind: E 3-4 mph
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Just wanted to get this one DONE! It WAS cooler this morning, but the humidity was just awful... this turned into a run/walk. Only plus side was that avg HR was good. I ran more than I walked, so pace is not too bad considering....
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• Calories out: 2517 From lifestyle:2035, From activities:481
• Health data: Hours slept: 7

Swim

• 1h 00m
• 2600.00 yards
• -----

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WU: 300 and stretch
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DRILLS:
600, alt. 50 kick w/ kickboard, 50 pull
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MAIN SET:
4 x 75, rest :10 (50 easy/25 sprint)
3 x 200 descending (3:26, 3:21, 3:13)
100 easy
100 hard (1:35)
2 x 50 on 1:00
4 x 75 as above
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CD: 200
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So I would have this done in under an hour except I went during senior swim time... the old guy swimming in the lane next to me is the name sake of the pool, and was ever so chatty! Just barely got it done!
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Bike

• 1h 05m 27s
• 18.95 miles
• 17.37 Mi/hr

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Temp: 86
Humidity: 62%
Wind: SE 17 mph
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Whew, windy.... only a couple of times I had a direct headwind, but when I did, it was a bitch! Good ride...
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AVG CADENCE: 84
MAX SPEED: 31.0 mph
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• Calories out: 3064 From lifestyle:1995, From activities:1069
• Health data: Hours slept: 7

Run

• 47m 10s
• 4.03 miles
• 11m 42s /Mi

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Temps: 79-82 (feels like 87)
Humidity: 70%
Wind: S 15 mph
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Easy, slow, TIRED run. Ugh, no pep this morning. Gave it 2 miles to start feeling better, and reached the crossroads, go left to complete 5 miler, go right to head home. I turned right. This is IT for today, I KNOW, can you believe it?? I just need some down time to get some cleaning done around the house and to just putter around... hoping to have some time to relax and read a book this afternoon.
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• Calories out: 2400 From lifestyle:2041, From activities:359
• Health data: Hours slept: 7

Swim #1

• 1h 01m
• 2800.00 yards
• -----

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WU: 400 and stretch
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DRILLS:
6 x 100 w/ fins, rest :10 (50 lateral kick, 50 1-arm)
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MAIN SET:
2 x 200 on 3:50 (3:15, 3:17)
4 x 100 on 2:00 (1:35, 1:37, 1:37, 1:36)
2 x 200 on 3:50 (3:17, 3:17)
8 x 50 on 1:00
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CD: 200
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Run

• 29m 10s
• 2.87 miles
• 10m 10s /Mi

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Temp: 74
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Nice morning for a short run. Ran to Kati's house for coffee, mmmmm, coffee! She had cookies and muffins set out for me, but I was good and passed. I'm having some Greek yogurt with blueberries instead.
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Bike

• 1h 24m 52s
• 24.09 miles
• 17.03 Mi/hr

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Temp: 84-88
Humidity: 55% --> 46%
Wind: SSE 14 mph - S 15 mph
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Good ride. Really felt the wind today!
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AVG CADENCE: 82
MAX SPEED: 30.2 mph
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Swim #2

• 30m
• 1200.00 yards
• -----

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OWS at Rogers Park with Tammy. Swam out and back to the buoy 4 times (Approx. 300 yds) Time is an estimate. just enjoyed the water and the sunshine, nothing too strenuous.

• Calories out: 3670 From lifestyle:1948, From activities:1723
• Health data: Hours slept: 7