• Calories out: 2653 From lifestyle:2653, From activities:0
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10.5

Bike

• 1h 18m 31s
• 13.44 miles
• 10.27 Mi/hr

Another awesome ride out on the trails today. I am definitely ready to sell my road bike and get a cheaper one so I don't have a 6000 dollar Madone just sadly sitting in my fitness room.

Did the entire Flatwoods loop again, not levee riding and no pavement riding this time...hence the shorter distance and slower speed. If I didn't have to work, I'd ride the MTB every day.

Sport

• Crossfit
• 35m 26s

Spartacus workout #2. Upper and lower body along with plyo and cardio. Good stuff. Makes me sweat ALOT.

• Calories out: 3357 From lifestyle:2582, From activities:775
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5

Bike

• 2h 07m 52s
• 23.78 miles
• 11.16 Mi/hr

I. LOVE. MOUNTAIN BIKING!!!

Today I decided to take it "easy" and do the 15 mile loop thru Wilderness Park. Start at Flatwoods, ride the levee to the beginning of the trail, then do the entire 15 mile loop, and when done, ride it backwards for a few minutes and return to Flatwoods on the Panther trail.

Take it "easy"??? It wasn't easy. Parts of these trails are so technical you have to literally almost stop to get over some of the obstacles. I returned to the starting point on Panther...the first part of it was really easy...but the second...holy crap! Good stuff.

I am gonna do this again tomorrow.

Anyone wanna buy a 6 Series Trek Madone?

Run

• 45m 48s
• 5.00 miles
• 09m 09s /Mi

Four Green Fields run.
This was my 10th run so I got my tshirt!!

I did 5 miles tonight...the first and last mile with Renee, the middle three by myself.

Gorgeous night for a run. I love Tampa.

Splits:
1045, 745, 740, 737, 948

• Calories out: 3844 From lifestyle:2532, From activities:1312
• Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5

Sport

• Crossfit
• 37m 06s

Starting a new CrossFit type program today. It has four stages...this week is stage one. One minute stations.

3 rounds of 10 exercises for 1 minute each. 2 minute rest after each round of 10.

• Calories out: 2951 From lifestyle:2645, From activities:306
• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Run

• 1h 45m 01s
• 13.10 miles
• 08m 01s /Mi

Alafia River State Park's Florida Challenge Half Marathon!!

At least I know I can just get up and run a trail half mary without much training. I don't know how much longer that'll last, but at least I know I'm still in some sort of running shape.

This trail half is probably the most challenging trail run I've ever done. Yearly, I say this. It's always the hardest and most technical run I attempt. The last 3 miles are the hardest, most technical, and hilliest of the entire race.

The race starts out on the easy trails (River and Pine), moves to the intermediates (Rock Garden and Bridges), and then finishes on the double black diamond trails...Rollercoaster and Moonscape. Crazy shit man.

I face planted twice, into the sand both times thankfully, and rolled my ankle in the last 2 miles, but none of the 3 mishaps hurt me...whew!! I did bleed some though, so it was a good day!

Came in 22nd overall and 6th in age group. I missed 5th by 13 seconds.

• Calories out: 3944 From lifestyle:2589, From activities:1355
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5

Bike

• 1h 16m 52s
• 9.90 miles
• 7.73 Mi/hr

Note: Time includes stopping, falling, looking at maps, etc.

Alafia MTB ride! What a fun buncha muddy sandy goodness!

First real ride on the new MTB. First we started out on a blue trail..."Bridges"...which was a good bit of a challenging warmup. The we hit some high speed green trails, which were VERY technical. Lots and lots of roots and sand. Some really tight squeezes too.
At the end of the day we took two sprint loops around the park on the multi-use trail. Easy but superfast...nice way to end the climbs.

I had a blast! I can't wait to do it again.

Trails:
Bridges - .9mi
Sand Pine - 3.5mi
River Loop - 3.1mi
Multi-use - 1.2mi x 2 = 2.4mi
TOTAL - 9.9mi

• Calories out: 2931 From lifestyle:2614, From activities:318
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5

Sport

• Crossfit
• 17m 02s

Today's WOD was one of my own creations. I've been doing that a lot lately.

5 rounds, for time, of:
30 overhead walking lunges (45# plate)
9 burpees
7 hang squat cleans (60# BB)
5 pullups
3 overhead squats (60# BB)
1 100ft suicide sprint

Fun workout, and it was tough to go from the suicides to the walking lunges, but I think I should have used a little heavier weights, except for the walking lunges. OUCH.

• Calories out: 2804 From lifestyle:2663, From activities:140
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3