Swim

• 15m
• 1000.00 yards
• 01m 30s /100 yards

Short work out. Did hold the last 5-100s under 1:20. Best 1:15. We did taping tonight with review at Doug's house. I have some funny stuff with left arm I have to work on. Beside that the beer was good.

Run

• 36m 21s
• 4.00 miles
• 09m 05s /Mi

We are taping underwater this evening at masters so the workout is gonna be shorter. Figured I'd get a little aerobic in.

• Calories out: 3211 From lifestyle:2553, From activities:658
• Health data: Hours slept: 7

Bike

• 1h 00m
• 17.10 miles
• -----

Spin out the legs a little.

• Calories out: 3274 From lifestyle:2554, From activities:720
• Health data: Hours slept: 7

Bike

• 35m
• 9.10 miles
• -----

yeah I got up early some how.

Run #1

• 35m 25s
• 3.10 miles
• 11m 25s /Mi

Out with Y cause it was dark and she shouldn't have to run alone.

Run #2

• 34m 39s
• 3.25 miles
• 10m 39s /Mi

It was getting slick when Y and I were out it was even slicker when I ran to swim. See what happens when I get up early.

Swim

• 30m
• 2000.00 yards
• -----

Lots of drills and stuff.

• Calories out: 4058 From lifestyle:2509, From activities:1548
• Health data: Hours slept: 7

Bike

• 1h 05m
• 19.10 miles
• 17.63 Mi/hr

Rollers with 5 intervals.

• Calories out: 3487 From lifestyle:2551, From activities:935
• Health data: Hours slept: 7

Run #1

• 45m 04s
• 3.91 miles
• 11m 31s /Mi

Nice run with Y. She needed the motivation of committing to someone to get her run in. We took a short walk at top of a long grade besides that she is holding a nice 11 minute mile.

Run #2

• 57m 58s
• 6.20 miles
• 09m 21s /Mi

That hurt. Stopped after the Y run for water and change of gloves and meant to have a gel but forget to. Felt a little sluggish towards the end. Out W lake rd lets me stop at water treatment plant for a little h2o.

• Calories out: 3780 From lifestyle:2529, From activities:1251
• Health data: Hours slept: 7

Swim

• 25m
• 1800.00 yards
• 01m 23s /100 yards

Made it to the chlorine play pen finally. good work out trying to pace off Doug.
50,75,100,125,150
5- 100s
150,125,100,75,50
200 cd.

• Calories out: 2875 From lifestyle:2575, From activities:300
• Health data: Hours slept: 7