Run

• 34m 08s
• 4.73 miles
• 07m 13s /Mi

am 3.22 mi 22:47 7:04 pace
PM 1.51 in 11:21 7:31 pace
Was supposed to bike tonight. I can't seem to get motivated to do much at all. Maybe this upcoming long weekend in LAKE PLACID will get me back on track! Ya THINK??????!!!!!

Run

• 24m 16s
• 3.29 miles
• 07m 22s /Mi

Easy morning run. This evening, I blew off track, worked late, and walked home. Just kinda pooped today...

• Health data: Hours slept: 7

Bike

• 1h 51m 06s
• 32.84 miles
• 17.74 Mi/hr

AM 14.8 mi in 49:16 18.0 mph
PM 18.04 in 1:01:50 17.5 mph
Gotta say, my legs are just tired. Frustrating ride last night. (Tuesdays tend to be tough?) Rear tire flat. Don't know how people change them in a couple of minutes - took me at least 15!?! More practice, I guess. Nasty headwinds as storm passed by. Fortunately missed the rain, but got the winds. Was 700 miles too much for me? Naaaahhh..

• Health data: RHR: 46 Hours slept: 7

Run

• 1h 18m 50s
• 10.28 miles
• 07m 40s /Mi

AM run 3.18 in 24:37
PM run 7.1 in 54:23
Hot hot hot! Glad to have my amphipod. Took a couple hundred yards to get the balance right, and then dug it.

• Health data: RHR: 52 Hours slept: 6

Bike

• 3h 49m 57s
• 74.45 miles
• 19.43 Mi/hr

Long, hot ride. longest ride to date. Ran out of water and G ade. made it but with cramps ensuing. Took 3 endurolites, 3 gu's and a zone bar. Stomach was fine - crampswould be an issue if a run were to follow. Saddle sore and right foot very sore. Try inserts, and slight angle on the saddle?

Bike

• 1h 57m 04s
• 36.78 miles
• 18.85 Mi/hr

Bike to Concoed for Bill ludi5 mi.race in Concord, NH
18.07 mi in 56.26 19.2 mph
home
18.69 mi in 1:00:39 18.5 mph

Run

• 29m 40s
• 4.96 miles
• 05m 58s /Mi

5 mi race
29.41 2nd of 14in AG 8th of 178
http://www.coolrunning.com/results/06/nh/Jul15_39thBi_set1.shtml

• Health data: Hours slept: 7