Run

• 36m 49s
• 4.00 miles
• 09m 12s /Mi

After work, went over to the WWU track and ran 4 x 1 miles with 100 meter walk recovers. 8:54, 9:11, 9:07, 9:33

Swim

• 33m
• 1600.00 yards
• 02m 03s /100 yards

Morning OWS at Lake Padden.

Run

• 1h 50m
• 10.00 miles
• 11m /Mi

Lake Padden Eastside trails Plus the horse trails.

Swim

• 24m 55s
• 1150.00 yards
• 02m 10s /100 yards

Short easy swim to loosen up body from yesterdays ride. Mix of free and breast. Started to do some kick drills withthe float, when everyone got kicked out of pool. Lack of Chlorine. So I left.

Bike

• 6h 19m
• 100.00 miles
• 15.83 Mi/hr

Century ride! Out and around Goosberry point and up to Semiahmoo Resort. Did a little extra up in that area by the golfcourse. Saw that the road did some more gentle climbing.
Got back to town/stopped by LTS and was at 94 miles for 5:51 (16+mph). Plus windy all day/never a tailwind.
Had to go up to 40th street/which is a slow 2 mile grind (was in BIGRING most of the day, and back down the switchbacks to get the last 6 miles to hit a hundred/even a couple trips back and forth on my street.

Weight was 211 at the start and 208.5 at the finish.

6122 calories burned said the HRM.

Swim

• 31m
• 1500.00 yards
• 02m 04s /100 yards

OWS at Lake Padden.

Bike

• 1h 36m
• 25.00 miles
• 15.63 Mi/hr

Two loops around Lake Samish. Felt good on the climbs. Either my legs are getting in shape or the little weight loss is helping.

Run

• 24m 45s
• 3.00 miles
• 08m 15s /Mi

After work in the early evening, went over to the WWU track and ran 6 x 800 at about 4:05 pace per half. 100m walk recover.