Run

• 2h 13m 34s
• 14.39 miles
• 09m 16s /Mi

LSD from home - kept HR under 155. felt ok. stopped for water at well and 2-3 x on run. 1 gel. 736/917avg.

• Calories: 3224 From fat:1022.09 (105.4g, 31.7%), From Carbs:1597.37 (370.64g, 49.55%), Protein:604.54 (140.27g, 18.75%)
• Calories out: 4137 From lifestyle:2431, From activities:1706, Net loss:-913
• Health data: Hours slept: 6

• Calories: 2704 From fat:644.48 (65.96g, 23.83%), From Carbs:1636.54 (376.88g, 60.52%), Protein:422.98 (97.41g, 15.64%)
• Calories out: 2508 From lifestyle:2508, From activities:0, Net gain:196
• Health data: Hours slept: 6

Bike

• 45m
• 11.80 miles
• 15.73 Mi/hr

slept thru swim time - so rode the bike instead. legs tired from run? tough keeping cadence above 80--tired fighting it - so just put into high gear and chugged hard at 65/70 cadence for 15 minutes....10 wu/5 wd easy spin.

• Calories: 1883 From fat:530.09 (52.35g, 28.15%), From Carbs:841.9 (187.07g, 44.71%), Protein:511.01 (113.55g, 27.14%)
• Calories out: 3004 From lifestyle:2482, From activities:523, Net loss:-1121
• Health data: Hours slept: 6

Run

• 52m 21s
• 6.00 miles
• 08m 43s /Mi

RF group run - easy to/from monon. 6 x 3min hard + 6 x 2 min easy. good workout. good speed during fast parts - 645-710...pace overall slow, includes walks/stops at lights etc.

• Calories: 2279 From fat:735.24 (65.36g, 32.26%), From Carbs:1248.54 (249.72g, 54.78%), Protein:295.22 (59.05g, 12.95%)
• Calories out: 3177 From lifestyle:2478, From activities:699, Net loss:-898
• Health data: Hours slept: 6

Run

• 32m 40s
• 4.00 miles
• -----

easy run - wore ankle ace bandage - all ok.

• Calories: 2883 From fat:1276.53 (138.56g, 44.28%), From Carbs:1204.44 (294.16g, 41.78%), Protein:402.03 (98.19g, 13.94%)
• Calories out: 2868 From lifestyle:2489, From activities:379, Net gain:15
• Health data: Hours slept: 6

Run

• 42m 21s
• 4.99 miles
• 08m 29s /Mi

walked 1 minute warm up - easy run at steady pace - kept breathing easy - run felt good - wore ace ankle wrape instead of kinesio tape. all ok.

• Calories: 2348 From fat:547.19 (63.12g, 23.3%), From Carbs:1411.45 (366.34g, 60.11%), Protein:389.36 (101.06g, 16.58%)
• Calories out: 3049 From lifestyle:2483, From activities:566, Net loss:-701
• Health data: Hours slept: 6

Bike

• 1h 30m
• 25.24 miles
• 16.83 Mi/hr

cyclops trainer ride - 10 wu/5 wd. steady pace rest of ride basically a bike LSD - kept gear in middle and 84+- cadence. Stomach had a lot of gas/rt ankle still taped from yesterday.

• Calories: 2565 From fat:1013.3 (105.58g, 39.5%), From Carbs:1171.17 (274.57g, 45.66%), Protein:380.53 (89.21g, 14.84%)
• Calories out: 3700 From lifestyle:2449, From activities:1251, Net loss:-1135
• Health data: Hours slept: 6