Run

• 1h 03m 14s
• 7.17 miles
• 08m 49s /Mi

wore ace on left ankle - and lt KNEE sore during first 3.5, felt less sore on way back - ok now. rt ankle OK without tape. ran easy.

Strength

• 20m

• Calories: 2811 From fat:1423.26 (243.72g, 50.63%), From Carbs:1120.18 (431.6g, 39.85%), Protein:267.56 (103.09g, 9.52%)
• Calories out: 3443 From lifestyle:2460, From activities:984, Net loss:-632
• Health data: Hours slept: 6

Bike

• 1h 00m
• 16.70 miles
• 16.70 Mi/hr

shorted ride from 2hr to 1hr. 10 min wu easy - 6x1min 1 leg (each leg 6x) 5 min at 80+ then 6x 1min hard/easy, wd 5 min. Played golf - 60+ outside!

Sport

• Golf
• 2h 00m

• Calories: 2709 From fat:933.85 (101.11g, 34.47%), From Carbs:1135.99 (276.75g, 41.93%), Protein:639.16 (155.71g, 23.59%)
• Calories out: 3867 From lifestyle:2404, From activities:1463, Net loss:-1158
• Health data: Hours slept: 6

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 22s
• 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