Run

• 1h 00m 10s
• 8.30 miles
• 07m 15s /Mi

First hot and humid run of the year. Ran on the road today, foot was very tight and hurting a bit for the first mile but then it loosened up. Real tight afterward. Rolling on a frozen water bottle right now.

Bike

• 2h 12m 36s
• 39.34 miles
• 17.80 Mi/hr

Brick: Rode IM loop with Nick. Moderate effort at times and other times we were riding easier and talking and whatnot.

Run

• 15m 19s
• 2.01 miles
• 07m 37s /Mi

Brick: Ran with nick after run.

Run

• 46m 36s
• 6.00 miles
• 07m 46s /Mi

Drove down to deer run forest preserve and ran the trails.

Bike

• 1h 26m 54s
• 23.25 miles
• 16.05 Mi/hr

Little sister in town. Her first time on a road bike. Used this as a recovery ride.

Strength

• 15m

core, 120 pushups, calfs, glutes

Run

• 1h 23m 58s
• 10.00 miles
• 08m 24s /Mi

Trail run. Was hurtin on the hills. Hilliest run I have done. Heel hurt afterward....rolled a frozen water bottle on it.

Swim

• 19m 45s
• 1000.00 yards
• 01m 58s /100 yards

Stroke was off and I was tired.