Run

• 59m 16s
• 7.17 miles
• 08m 16s /Mi

Monon run - rt ankle kinsio taped (tried to run 1 block-no go -taped) 1.3 wu to monon and 1.3 wd home at +- 830. on monon pace 720-730 for 4.4 miles. felt better at faster pace than slower pace.
avg pace: 8:03
noticed on monon +- 720-730 consistent.

Strength

• 20m

• Calories: 2963 From fat:837.13 (90.14g, 28.25%), From Carbs:1603.34 (388.46g, 54.11%), Protein:522.53 (126.6g, 17.64%)
• Calories out: 3453 From lifestyle:2456, From activities:997, Net loss:-490
• Health data: Hours slept: 6

Bike

• 2h 00m
• 33.00 miles
• 16.50 Mi/hr

first time on trainer 2 hrs - made it an endurance ride and stayed at steady pace- never labored too hard. maybe should have ridden harder?

• Calories: 2957 From fat:953.04 (84.08g, 32.23%), From Carbs:1598.18 (317.25g, 54.05%), Protein:405.78 (80.55g, 13.72%)
• Calories out: 4100 From lifestyle:2432, From activities:1668, Net loss:-1143
• Health data: Hours slept: 6

Run

• 1h 58m
• 13.13 miles
• 08m 59s /Mi

NVCL: Ed/Mark/Lisa. 6.5 + 7 LSD. surges at 4-6 and 9-11. rest easy. kinesio tape on rt ankle worked well - shaved ankle last night and tape stuck well. run was comfortable. changed hats at stop - sweaty - but all rest ok. no HR.

Swim

• 1h 00m
• 1200.00 yards
• 05m /100 yards

CHS- FINAL swim lesson - put all together - 3 stroke/4 back - underwater. RELAX

• Calories: 3278 From fat:1250.54 (136.5g, 38.15%), From Carbs:1398.39 (343.43g, 42.66%), Protein:629.07 (154.49g, 19.19%)
• Calories out: 4388 From lifestyle:2398, From activities:1990, Net loss:-1110
• Health data: Hours slept: 6

Bike

• 1h 00m
• 17.00 miles
• 17.00 Mi/hr

early cyclops ride - could not maintian 80+ - not just legs, but whole body tired...like i felt last night. just need sleep? allergy? overtaining?

• Calories: 2517 From fat:711.03 (67.11g, 28.25%), From Carbs:1503.32 (319.26g, 59.73%), Protein:302.64 (64.27g, 12.02%)
• Calories out: 3301 From lifestyle:2467, From activities:834, Net loss:-784
• Health data: Hours slept: 6

Swim

• 45m
• 1200.00 yards
• 03m 45s /100 yards

monon - estimated swim distance - worked on TI drills.

Strength

• 20m

Abs

• Calories: 2582 From fat:992.48 (103.86g, 38.44%), From Carbs:1068.2 (251.52g, 41.37%), Protein:521.31 (122.75g, 20.19%)
• Calories out: 2968 From lifestyle:2464, From activities:504, Net loss:-386
• Health data: Hours slept: 6

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