Run

• 2h 50m 54s
• 17.72 miles
• 09m 38s /Mi

LSD-generally 8:45 pace - time includes picking up another runner and changing shirts at 8am - hills on second 10m route - walk/water etc...I never stopped watch. good run - legs were tired - I assume due to last weeks half race, which was harder than a LSD. 1 gel at 8 mile mark. needed another at 2 hrs. no food before run.

• Calories: 2972 From fat:1399.92 (74.12g, 47.1%), From Carbs:1274.1 (151.78g, 42.87%), Protein:297.97 (35.5g, 10.03%)
• Calories out: 4592 From lifestyle:2409, From activities:2183, Net loss:-1620
• Health data: Hours slept: 6

Strength

• 20m

• Calories: 2945 From fat:1061.37 (86.15g, 36.04%), From Carbs:1494.98 (273.04g, 50.76%), Protein:388.65 (70.98g, 13.2%)
• Calories out: 2636 From lifestyle:2496, From activities:139, Net gain:309
• Health data: Hours slept: 6

Run

• 32m 43s
• 4.00 miles
• 08m 10s /Mi

Easy run

• Calories: 2898 From fat:1090.07 (111.73g, 37.61%), From Carbs:1177.61 (271.58g, 40.64%), Protein:630.31 (145.36g, 21.75%)
• Calories out: 2964 From lifestyle:2489, From activities:475, Net loss:-66
• Health data: Hours slept: 6

Run

• 45m 12s
• 5.00 miles
• 09m 02s /Mi

RF group run - 1+ to monon and then 5 minutes at race 10k pace and 2 minutes jog..3x, recovery easy run back. I ran hard, but not up with first group - side stitch on last 5 min = about as hard as I could go at that time. good speed work out.

• Calories: 2935 From fat:1084.73 (103.43g, 36.96%), From Carbs:1402.22 (300.82g, 47.78%), Protein:448.05 (96.12g, 15.27%)
• Calories out: 3059 From lifestyle:2482, From activities:577, Net loss:-124
• Health data: Hours slept: 6

Bike

• 1h 19m 10s
• 23.15 miles
• 17.54 Mi/hr

RF eagle creek ride #1. wind at back out...15kt wind out=easy. return ride quite more difficult-legs handled more resistance well. happy with effort. first ride.

• Calories: 2186 From fat:713.71 (52.16g, 32.65%), From Carbs:850.17 (139.8g, 38.89%), Protein:622.12 (102.3g, 28.46%)
• Calories out: 3565 From lifestyle:2462, From activities:1103, Net loss:-1379
• Health data: Hours slept: 6

Run

• 56m 45s
• 6.00 miles
• 09m 27s /Mi

Greg and Andy - easy pace run - good recovery - distance is estimated.

Strength

• 20m

• Calories: 1870 From fat:538.88 (60.32g, 28.82%), From Carbs:1044.71 (263.1g, 55.87%), Protein:286.42 (72.13g, 15.32%)
• Calories out: 3328 From lifestyle:2464, From activities:864, Net loss:-1458
• Health data: Hours slept: 6

Sport #1

• Golf
• 1h 45m

Sport #2

• Yard Work
• 1h 30m

• Calories: 2785 From fat:894.7 (67.96g, 32.13%), From Carbs:1389.77 (237.51g, 49.9%), Protein:500.53 (85.54g, 17.97%)
• Calories out: 3414 From lifestyle:2395, From activities:1019, Net loss:-629
• Health data: Hours slept: 6