Run #1

• 50m
• 6.40 miles
• 07m 48s /Mi

First mile 8:30 with next 5 miles between 7:38 and 7:55.
TE=4.0
kcal=1155

Run #2

• 40m 12s
• 5.00 miles
• 08m 02s /Mi

95 degrees outside. This was brutal. I started out pretty quick, but slowed down around mile 2.5. I'm at my desk and can't stop sweating. No more running outside at lunch unless I can take a 10 minute cold shower!!!
TE=4.5
kcal=732
AHR=87%

Sport

• Stretching
• 20m

Bike

• 1h 20m
• 26.00 miles
• 19.50 Mi/hr

TE=3.3
kcal=1103
AHR=76%

Strength

• 42m

Upper body only. Felt totally sluggish today, almost like I'm getting sick or worn down.
TE=1.6
kcal=387
AHR=64%

Sport

• Stretching
• 20m

Run

• 57m 15s
• 7.00 miles
• 08m 10s /Mi

6 miles in the neighborhood, then ran to the pool, swam and then ran mile back to the house. Last mile was at about 9:00/mile pace.

Swim

• 35m
• 1640.42 yards
• 02m 07s /100 yards

Swam during the warm-ups for a meet taking place later that morning so pool was crowded. I took more rests than usual, so it felt slow on an overall basis. Probably close to 7 minutes of the 35 were spent sitting on the wall. Mostly 100s and 200s hard.

Strength

• 48m

Good upper body workout at lunch with lots of body weight squats and some lunges.
TE=2.8
kcal=600
AHR=74% w/ high of 87% and low of 67%

Swim

• 55m
• 2734.03 yards
• 02m /100 yards

5X300 (5:20 w/ 1m rest)
5X200 (declining on sets 1/3/5; stroke on sets 2/4)

Sport

• Stretching
• 25m

Strength

• 1h 02m

Good upper body workout. I didn't run before my workout like usual and felt much less taxed and a bit stonger being able to get in more reps and sets.

Sport

• Stretching
• 20m