Run

• 42m 03s
• 4.99 miles
• 08m 24s /Mi

Ran 1 m wu, 3m @2-3 phone poles on/off, 1m wd at 8 or less. Wore Kinesio tape on rt ankle....felt like it helped.

Strength

• 20m

730 morning w/o

• Calories: 2150 From fat:457.8 (41.96g, 21.29%), From Carbs:1305.59 (269.22g, 60.73%), Protein:386.61 (79.72g, 17.98%)
• Calories out: 3213 From lifestyle:2466, From activities:748, Net loss:-1063
• Health data: Hours slept: 6

Swim

• 45m
• 1200.00 yards
• -----

monon - practiced TI drills and swam. distance is an estimate.

• Calories: 3167 From fat:1266.58 (53.93g, 39.99%), From Carbs:1539.42 (147.49g, 48.61%), Protein:361.01 (34.59g, 11.4%)
• Calories out: 2892 From lifestyle:2475, From activities:417, Net gain:275
• Health data: Hours slept: 6

Run

• 26m 04s
• 3.10 miles
• 08m 24s /Mi

EASY run - test rt ankle - felt ok. must be strained...keep ice/compression.

Strength

• 20m

• Calories: 2589 From fat:819.08 (82.35g, 31.64%), From Carbs:1258.16 (284.6g, 48.6%), Protein:511.76 (115.76g, 19.77%)
• Calories out: 2991 From lifestyle:2475, From activities:516, Net loss:-402
• Health data: Hours slept: 6

Bike

• 1h 10m
• 20.22 miles
• 17.33 Mi/hr

Cyclops - 15 wu 21 min one leg r/t/both - steady for 20 then wd. estimated hr, watch was on, but I forgot to record.

• Calories: 2631 From fat:529.52 (54.94g, 20.13%), From Carbs:1673.26 (390.65g, 63.6%), Protein:428.22 (99.98g, 16.28%)
• Calories out: 3434 From lifestyle:2461, From activities:973, Net loss:-803
• Health data: Hours slept: 6

Run

• 1h 13m
• 7.82 miles
• 09m 20s /Mi

LSD - run turned bad at mile 5 - after stopping to let car pass, and walking a minute, at start up rt ankle hurt - outside of ankle near bone. did not feel good back to park lot. did not go remainder of planned 13. time to stop. ice/ibu once home.

Swim

• 1h 00m
• 900.00 yards
• -----

CHS lesson - long course 50m - TI lesson - more swimming. concentrate 3 stroke r/l breathing.

• Calories: 2662 From fat:923.41 (92.26g, 34.69%), From Carbs:1404.29 (315.7g, 52.75%), Protein:334.3 (75.16g, 12.56%)
• Calories out: 3910 From lifestyle:2424, From activities:1486, Net loss:-1248
• Health data: Hours slept: 6

Bike

• 45m
• 14.82 miles
• 19.76 Mi/hr

rollers - bike felt choppy was not smooth. better traning on the cyclops.

• Calories: 2602 From fat:808.77 (87.09g, 31.08%), From Carbs:1384.66 (335.48g, 53.22%), Protein:408.57 (98.99g, 15.7%)
• Calories out: 2997 From lifestyle:2475, From activities:521, Net loss:-395
• Health data: Hours slept: 6

Strength

• 20m

• Calories: 3116 From fat:837.92 (92.51g, 26.89%), From Carbs:1814.29 (450.67g, 58.23%), Protein:463.79 (115.2g, 14.88%)
• Calories out: 2629 From lifestyle:2490, From activities:139, Net gain:487
• Health data: Hours slept: 6