Run

• 1h 49m 37s
• 12.00 miles
• 09m 08s /Mi

Max pace: 6:31

Old Hilton to Chapin to Dan Comalander to Broad River to Mt Vernon Church to Stone Hill roads to home.

Enjoying the cold, sunny, breezy morning..

Strength

• 32m

9:30AM

Totalgym strength workout: All upper and core

AHR: 97
MHR: 124

Swim

• 1h 00m
• 2800.00 yards
• -----

Bike

• 1h 04m 16s
• 20.00 miles
• 18.70 Mi/hr

Cadence: 85.9

Max speed: 22.5

Gears: 42/17, 42/15

Strength

• 14m

8:40AM

Core

Swim

• 30m
• 1500.00 yards
• -----

Run

• 43m 04s
• 5.00 miles
• 08m 37s /Mi

Max pace: 7:19

Entire run on flat section of Kennerly road.

Bike

• 16m 13s
• 4.62 miles
• 17.00 Mi/hr

Cadence: 86.3

Max speed: 19

Gears: 42/17

Easy through the motions..Staying loose.

Strength

• 31m

10:00AM

Totalgym workout: All upper and core

AHR: 90
MHR: 116

Run

• 48m 55s
• 5.34 miles
• 09m 09s /Mi

Max pace: 7.01

Laps on frontage roads.
Walked for 1 mile while on the phone then got into the run. Very sluggish effort today. Legs felt like lead logs...Was planning about 10 miles today but decided to call it quits.

Swim

• 25m 15s
• 1150.00 yards
• -----

Easy through the motions