Swim

• 1h 26m
• 3000.00 meters
• 02m 52s /100 meters

1x200 4:17
2x175-3:36, 3:28
3x150-2:56, 2:56, 2:58
4x125-2:26, 2:21, 2:29, 2:22
5x100-1:53, 2:02, 1:54, 1:54, 1:54
6x75, 7x50, 8x25

Run

• 2h 25m
• 12.69 miles
• 11m 25s /Mi

• Calories out: 4407 From lifestyle:2263, From activities:2144
• Health data: Hours slept: 8

Run

• 23m 40s
• 3.11 miles
• 07m 36s /Mi

Bike

• 3h 00m
• 45.00 miles
• 15.00 Mi/hr

Hot, rode up to OK, checked out Platter and Cartwright then across The Dam a lap on the 75 service road for the hills and back

• Calories out: 4495 From lifestyle:2280, From activities:2215
• Health data: Hours slept: 8

Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

1/2 Fight Club. Tire has flat spot

Run #1

• 25m
• 3.06 miles
• 08m 10s /Mi

brick run

Run #2

• 34m
• 3.36 miles
• 10m 07s /Mi

Swim

• 1h 11m
• 2500.00 meters
• 02m 50s /100 meters

wu 300-6:28 100 kick 100 pull
4x200-3:58, 4:02, 3:56, 3:53
300 pull 4x75 rp 200 pull 12x25 descending
100 easy-2:03

• Calories out: 3885 From lifestyle:2307, From activities:1577
• Health data: Hours slept: 8

Run

• 57m 33s
• 6.15 miles
• 09m 21s /Mi

2 miles easy-20:30
2 miles fast -7:15, 7:40
2 easy-21:56
didn't really pace it right

• Calories out: 3033 From lifestyle:2372, From activities:662
• Health data: Hours slept: 8

Bike

• 35m
• 10.00 miles
• 17.14 Mi/hr

"Angels" froze half way

Run #1

• 18m 42s
• 2.00 miles
• 09m 21s /Mi

brick

Run #2

• 33m 34s
• 3.36 miles
• 09m 59s /Mi

Swim

• 54m
• 2000.00 meters
• 02m 42s /100 meters

• Calories out: 3775 From lifestyle:2319, From activities:1456
• Health data: Hours slept: 8