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

Run

• 2h 03m 46s
• 13.18 miles
• 09m 23s /Mi

nvcl: Ed/Greg: Ed ran 8 then stopped. Greg ran 3 and I finished w/2 more. rt ankle kinesio taped. felt ok. felt ok, evem though only 5 hrs sleep and 6 beers last night.

• Calories: 3401 From fat:1148.05 (114.22g, 33.76%), From Carbs:1243.41 (278.34g, 36.56%), Protein:1009.53 (225.99g, 29.68%)
• Calories out: 4007 From lifestyle:2430, From activities:1577, Net loss:-606
• Health data: Hours slept: 6

• Calories: 2618 From fat:538.88 (43.76g, 20.58%), From Carbs:1802.26 (329.3g, 68.84%), Protein:276.86 (50.59g, 10.58%)
• Calories out: 2501 From lifestyle:2501, From activities:0, Net gain:117
• Health data: Hours slept: 6

Swim

• 40m
• 1400.00 yards
• -----

monon - blocks of 400 - TI workouts

• Calories: 3038 From fat:918.25 (82.27g, 30.23%), From Carbs:1570.17 (316.51g, 51.68%), Protein:549.58 (110.78g, 18.09%)
• Calories out: 2849 From lifestyle:2478, From activities:371, Net gain:189
• Health data: Hours slept: 6

Run

• 41m 13s
• 4.99 miles
• 08m 15s /Mi

loop - rt ankle kinesio taped all day - stiff first mile-better second - ok the rest. not sure why still. still think strained ankle - I still don't think its Achilles's related. polar: avg: 7:49.

Strength

• 20m

• Calories: 2460 From fat:646.84 (59.38g, 26.29%), From Carbs:1368.04 (282.59g, 55.61%), Protein:445.13 (91.95g, 18.09%)
• Calories out: 3202 From lifestyle:2466, From activities:736, Net loss:-742
• Health data: Hours slept: 6

Swim

• 45m
• 1500.00 yards
• 03m 12s /100 yards

monon center - swam with masters 7x25 and 5x50, ladder at end - middle of w/o swam the TI drills - 3 stroke and 3x4 mostly. good workout.

Bike

• 1h 00m
• 17.17 miles
• 17.17 Mi/hr

cyclops - 15 wu, 16 one leg dril - tough tonight- rest at 80+ and difficult to hold (because I swam this morning??) 5 min wd easy.

• Calories: 2863 From fat:1044.05 (88.56g, 36.47%), From Carbs:1295.31 (247.21g, 45.24%), Protein:523.64 (99.94g, 18.29%)
• Calories out: 3639 From lifestyle:2441, From activities:1199, Net loss:-776
• Health data: Hours slept: 6

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