Run

• 48m 48s
• 5.00 miles
• 09m 45s /Mi

5x200 meter intervals on 1' rest. Runkeeper quit half way thru the 4th rep

Swim

• 37m 55s
• 1500.00 meters
• 02m 31s /100 meters

10x150
2:58, 2:49, 2:56, 2:53, 2:54, 2:54, 2:57, 2:54, 2:56, 3:08

• Calories out: 3221 From lifestyle:2346, From activities:875
• Health data: Hours slept: 8

Bike

• 50m
• 13.33 miles
• 16.00 Mi/hr

Jorge's, skipped cool down to brick

Run

• 25m
• 3.00 miles
• 08m 19s /Mi

3 mile brick-sockless. Some walks finding my pace

• Calories out: 3303 From lifestyle:2353, From activities:950
• Health data: Hours slept: 8

Run

• 1h 20m
• 8.00 miles
• 10m /Mi

Medium distance easy pace in my old shoes. No gastroc pain today. Windy 80 degrees

Swim

• 35m
• 1500.00 meters
• 02m 19s /100 meters

descending ladder
500-10:28, 400-8:15, 300-6:13, 200-4:09, 100-1:59

• Calories out: 3453 From lifestyle:2328, From activities:1125
• Health data: Hours slept: 8

Bike

• 40m
• 10.67 miles
• 16.00 Mi/hr

Jorge;s

Run

• 26m 42s
• 3.10 miles
• 08m 36s /Mi

2 minute transition, 3.1 mile brick

• Calories out: 3178 From lifestyle:2358, From activities:820
• Health data: Hours slept: 8

Run

• 18m 45s
• 2.00 miles
• 09m 22s /Mi

• Calories out: 2603 From lifestyle:2388, From activities:215
• Health data: Hours slept: 8

Run

• 43m
• 4.50 miles
• 09m 33s /Mi

Tightness in left gastroc returned, not too bad with some walks. I will use the Nikes tomorrow and race in the Assics

• Calories out: 2866 From lifestyle:2373, From activities:493
• Health data: Hours slept: 8