Run

• 21m 19s
• 2.37 miles
• 09m /Mi

Pup run, C. Track

Bike #1

• 1h 08m
• 16.43 miles
• 14.50 Mi/hr

Jim Cristal with Sean;

Swim

• 45m
• 1700.00 meters
• -----

1000 WU, kicking/body drills;
(6x)50 @35-40;
(4x)25 @14/15;
300 CD;

Run

• 20m
• 2.25 miles
• 08m 53s /Mi

Water running; Dang thats tough;

Bike #2

• 54m 21s
• 15.00 miles
• 16.55 Mi/hr

Indoor trainer;

Bike

• 53m
• 13.03 miles
• 14.75 Mi/hr

w Sean
(5x)Windsor Hill,
(5x) Windsor Flat;

Swim

• 02m 10s
• 150.00 meters
• -----

WU

Run

• 12m
• 1.00 miles
• 12m /Mi

Pup run;

Run #1

• 35m
• 2.38 miles
• -----

Track: 1/2mile WU @ 5.10
(1x)100: 14
(2x)200: 31,32
(1x)400: 71
(2x)200: 32,30
(1x)100: 15
(1x)400: 73
3/4mile CD;

Run #2

• 45m
• 5.51 miles
• 08m 09s /Mi

Stairs: 5min
Tread: 20min
Stairs: 20min

Run #1

• 46m
• 3.70 miles
• 12m 25s /Mi

Old Bonnie Brae O/B with Sean;

Bike

• 1h 13m
• 20.00 miles
• 16.44 Mi/hr

Indoor trainer.

Run #2

• 35m
• 4.50 miles
• 07m 46s /Mi

Stairs: 5min
Tread UP: 30min

Run

• 39m 30s
• 3.50 miles
• 11m 17s /Mi

35/Oak loop

Bike

• 45m
• 9.19 miles
• 12.25 Mi/hr

(8x)1/2miles on Oak. Big ring.
2-3mins recovery.

Run

• 15m
• 2.00 miles
• -----

Pup run
Mile loop: 6:40