Run

• 59m
• 6.50 miles
• 09m 04s /Mi

RF group run - hill repeats. 2m to hill .3m hill 4x. and return. slow to hill-quicker pace return.

• Calories: 2911 From fat:1132.53 (116.65g, 38.91%), From Carbs:1255.22 (290.9g, 43.12%), Protein:523.25 (121.27g, 17.97%)
• Calories out: 3227 From lifestyle:2474, From activities:754, Net loss:-316
• Health data: Hours slept: 6

Swim

• 40m
• 1800.00 yards
• 02m 13s /100 yards

monon - Bob ladders.

• Calories: 2997 From fat:1025.38 (115.76g, 34.21%), From Carbs:1476.43 (375.03g, 49.26%), Protein:495.19 (125.78g, 16.52%)
• Calories out: 2856 From lifestyle:2485, From activities:372, Net gain:141
• Health data: Hours slept: 6

Run

• 43m 08s
• 4.99 miles
• 08m 38s /Mi

easy run

• Calories: 2803 From fat:908.94 (92.92g, 32.43%), From Carbs:1407.95 (323.84g, 50.23%), Protein:486.11 (111.81g, 17.34%)
• Calories out: 3059 From lifestyle:2483, From activities:576, Net loss:-256
• Health data: Hours slept: 6

Swim

• 50m
• 1950.00 yards
• -----

monon center - drills/used float -20 min continuous - did not count laps - drills - then 15 min continuous. estimated: flip turns.

Sport

• Yard Work
• 1h 30m

cut grass

• Calories: 3123 From fat:1224.85 (126.45g, 39.22%), From Carbs:1326.62 (308.15g, 42.48%), Protein:571.52 (132.75g, 18.3%)
• Calories out: 3362 From lifestyle:2427, From activities:935, Net loss:-239
• Health data: Hours slept: 6

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