Run

• 42m
• 4.30 miles
• 09m 46s /Mi

Spokenya charity race with wife!

• Calories out: 3370 From lifestyle:2854, From activities:515
• Health data: Hours slept: 8

Run

• 32m 55s
• 4.63 miles
• 07m 06s /Mi

evening run
mile 1 @7:00
mile 2 @6:55
mile 3 @7:18
mile 4 @7:10
Lost 3.7 lbs.

• Calories out: 3367 From lifestyle:2855, From activities:513
• Health data: Hours slept: 8

Bike

• 43m 24s
• 13.72 miles
• 18.97 Mi/hr

rpe 5-6 pushing it to simulate for run transition

Run

• 1h 53m 28s
• 13.10 miles
• 08m 39s /Mi

rpe 3 practice race hydration

• Calories out: 4789 From lifestyle:2752, From activities:2037
• Health data: Hours slept: 8

Bike

• 27m 19s
• 9.10 miles
• 19.98 Mi/hr

• Calories out: 3361 From lifestyle:2872, From activities:489
• Health data: Hours slept: 8

Run

• 1h 05m 31s
• 8.25 miles
• 07m 56s /Mi

• Calories out: 3848 From lifestyle:2854, From activities:994
• Health data: Hours slept: 8

Bike

• 1h 42m 52s
• 26.54 miles
• 15.48 Mi/hr

Very uninspired adn tired from yesterday

Swim

• 59m 01s
• 2200.00 yards
• 02m 40s /100 yards

ows mdcl lk out to island and back.
Very weedy

• Calories out: 4370 From lifestyle:2756, From activities:1614
• Health data: Hours slept: 8

Bike

• 1h 20m
• 24.59 miles
• 18.44 Mi/hr

(r 4;00, B10:00, r4:00
do full transition each time.
x8 reps

Run

• 1h 03m
• 8.08 miles
• 07m 48s /Mi

• Calories out: 4846 From lifestyle:2800, From activities:2046
• Health data: Hours slept: 8