• Calories: 2396 From fat:271.75 (26.57g, 11.34%), From Carbs:1872.6 (412.02g, 78.16%), Protein:251.65 (55.37g, 10.5%)
• Calories out: 2515 From lifestyle:2515, From activities:0, Net loss:-119
• Health data: Hours slept: 6

Bike

• 53m 13s
• 14.03 miles
• 15.81 Mi/hr

coach's hills 2x (3 x 2) up Illinois hill - against wind to. good ride.
problem with ride: stop lights..

• Calories: 1546 From fat:528.36 (50.5g, 34.18%), From Carbs:772.25 (166.06g, 49.95%), Protein:245.39 (52.77g, 15.87%)
• Calories out: 3103 From lifestyle:2484, From activities:620, Net loss:-1557
• Health data: Hours slept: 6

Run

• 33m 19s
• 4.00 miles
• -----

walked first minute-legs tight first mile - ran poles- 4 on 2 off, and legs loosened up- last mile run home felt ok.

Strength

• 20m

• Calories: 2211 From fat:497.24 (44.24g, 22.49%), From Carbs:1276.04 (255.44g, 57.71%), Protein:437.72 (87.62g, 19.8%)
• Calories out: 3011 From lifestyle:2484, From activities:528, Net loss:-800
• Health data: Hours slept: 6

Run

• 31m 37s
• 4.00 miles
• 07m 54s /Mi

1 mile wu/wd, 2 mi 3 poles on 2 poles off. felt better as run got longer, last 2 miles felty good. wore addidas compression socks. (all day)

• Calories: 2508 From fat:720.89 (74.72g, 28.74%), From Carbs:1378.26 (321.45g, 54.95%), Protein:408.85 (95.36g, 16.3%)
• Calories out: 2993 From lifestyle:2496, From activities:497, Net loss:-485
• Health data: Hours slept: 6

Run

• 25m
• 3.10 miles
• 08m 03s /Mi

easy run - legs tight still - will roll them tonight. estimated time.

Strength

• 20m

• Calories: 2285 From fat:424.36 (37.92g, 18.57%), From Carbs:1564.52 (314.52g, 68.47%), Protein:296.12 (59.53g, 12.96%)
• Calories out: 2992 From lifestyle:2489, From activities:504, Net loss:-707
• Health data: Hours slept: 6

Bike

• 33m 16s
• 10.00 miles
• 18.04 Mi/hr

carmel sprint tri - see race report

Run

• 23m 13s
• 3.00 miles
• 07m 44s /Mi

carmel sprint tri - see race report

Swim

• 09m 59s
• -----
• 02m 17s /100 yards

carmel sprint tri - see race report

• Calories: 3193 From fat:814.94 (78.78g, 25.52%), From Carbs:1950.82 (424.31g, 61.1%), Protein:427.24 (92.93g, 13.38%)
• Calories out: 3399 From lifestyle:2476, From activities:923, Net loss:-206
• Health data: Hours slept: 6

• Calories: 1855 From fat:451.09 (42.21g, 24.32%), From Carbs:1093.7 (230.28g, 58.96%), Protein:310.21 (65.32g, 16.72%)
• Calories out: 2515 From lifestyle:2515, From activities:0, Net loss:-660
• Health data: Hours slept: 6