Run

• 56m 06s
• 6.57 miles
• 08m 32s /Mi

Max pace: 6:41

Kennerly road run.
Parked the truck at the end of Kennerly road and ran the flats today..Feels great!!... I was holding an 8 minute pace for a good bit and sprinted at a 6:41 pace at the end...Life is good when I run a flat road..

Strength

• 33m

11:00PM

Totalgym strength workout: All upper and core.

AHR: 99
MHR: 134

Swim

• 30m
• 1500.00 yards
• -----

Bike

• 50m 25s
• 15.00 miles
• 17.80 Mi/hr

Cadence: 89

Max speed: 22.8

Run

• 40m 04s
• 4.50 miles
• 08m 54s /Mi

Max pace: 7:24

Laps on Frontage roads

Strength

• 34m

10:00AM

Totalgym strength workout: all upper and core

AHR: 99
MHR: 131

Swim

• 28m 34s
• 1400.00 yards
• -----

Bike

• 1h 04m 43s
• 20.00 miles
• 18.50 Mi/hr

Cadence: 77.3
Max speed:22

Run

• 45m 03s
• 5.00 miles
• 09m 01s /Mi

max pace: 6:17

old hilton, peace haven, mt vernon church, stone hill road loop

Strength

• 25m

10:30AM

Totalgym strength workout: All upper and core

AHR:116

MHR: 148

Swim

• 30m
• 1500.00 yards
• -----

Bike

• 1h 00m
• 18.59 miles
• 18.60 Mi/hr

Cadence: 85.9
Max speed: 22.7

Strength

• 05m

9:55AM
Core

Swim

• 30m 25s
• 1500.00 yards
• -----

always an estimation.

Run

• 32m 10s
• 3.50 miles
• 09m 12s /Mi

Max pace: 6:42

Out and back laps on frontage roads

Strength

• 05m

10:32:AM

Core