Run

• 36m 28s
• 4.00 miles
• 09m 07s /Mi

I spontaneously signed up for the Ruckus Run KC with some friends. This was a fun, wet, muddy mess. I wasn't too serious about busting out a top performance but I still somehow managed to qualify for the Champions Heat. However, we signed up for one of the last waves of the day and the Champions heat was going off soon after I finished. And being that most everyone I would have been competing against had had much more time, even hours, to rest and put on fresh clothes I declined to race again. Fun times nonetheless; however, I will have to remember to wear longer socks next time. Horrible rope burn on my lower calves from the commando crawl.

Swim

• 23m 18s
• 1749.78 yards
• 01m 19s /100 yards

My swimming comeback regressed a bit as too much time in between my last swim cause my shoulders to feel like we were starting over from scratch. Regardless, it was still nice to get a post work swim in.

Bike

• 1h 00m
• 18.00 miles
• 18.00 Mi/hr

Trainer.

Run

• 36m 36s
• 5.02 miles
• 07m 17s /Mi

Great evening for a run despite some strong winds. Felt good. Just ran with no specific pace goal.