• Calories out: 2630 From lifestyle:2630, From activities:0
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

Sport

• Crossfit
• 1h 07m

• Calories out: 3092 From lifestyle:2553, From activities:539
• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 10 Overall Workout: 3

Swim

• 16m 37s
• 1000.00 yards
• 01m 39s /100 yards

Interbay pool. Just 1000m straight out, semi tempo. Never got really winded, but I kept a good constant speed. I can go faster...

500 splits were
818 and 820...consistent, but I could definitely improve on this. I used to swim 3 sub 8's in a row for 1500 yards without rest.

It's definitely a stroke/form thing...I don't feel as fluid as I used to. More swimming needed.

• Calories out: 2773 From lifestyle:2605, From activities:168
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3

Bike

• 47m 31s
• 15.05 miles
• 19.00 Mi/hr

Spin bike workout. VERY sweaty. I love spinning, it makes me so lean and really gets my legs working. Definitely responsible for my St. A's bike speed.

Run

• 04m 07s
• 0.62 miles
• 06m 38s /Mi

Short treadmill run. I ran as long as the song I was listening to lasted. It's one of those songs that makes me run fast.

• Calories out: 3215 From lifestyle:2577, From activities:639
• Health data: Sleep: 3 Stress: 1 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Run

• 35m 40s
• 5.00 miles
• 07m 08s /Mi

Good tempo run tonight at Four Green Fields Run Club.

I started off at a good pace, but the wind was with me, so I knew coming back was gonna suck. I was prepared for the speed to dwindle as I went north on my return trip. Miraculously, I actually managed to negative split the entire run! The wind was insane on the northbound trip, so my effort was very high. Higher than I wanted it to be actually. But I wanted to have those negative splits. I barely made them, but at least the last mile was a nice boost. I nearly puked after I finished though.

Splits:
716, warming up
708, good pace
707, starting to go north
706, OUCH
658, someone KILL me!!

I may or may not do one more run this week. If I do it, it'll be Thursday. With Toronto looming, and the sheer amount of miles I've run lately, I don't know if I really NEED another run this week.

• Calories out: 3108 From lifestyle:2601, From activities:507
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 12m 36s
• 1.75 miles
• 07m 12s /Mi

CF run splits.
800m
400m x 5

Sport

• Crossfit
• 1h 12m

• Calories out: 3296 From lifestyle:2539, From activities:757
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Swim

• 29m 30s
• 1640.30 yards
• 01m 48s /100 yards

St. A's swim. I'm not too upset about this swim...since I really haven't trained much. I felt really strong and fast thru the whole first 1000m. After that the waves got strong. They bounce off the wall and smack you back a half meter for every two meters you swim. So it took a little longer than I wanted. But overall, I was comfortable and never got tired or hot. I didn't use a wetsuit today. Good choice methinks.

Bike

• 1h 07m 37s
• 24.80 miles
• 22.01 Mi/hr

St. A's bike. AWESOME bike split today. I am pretty sure this is a PR for me...and I have only my bike to thank for this. I've hardly trained on the bike at all, save for a few short rides and some spin workouts at the gym. My Speed Concept is effing awesome! I never thought I'd have the energy to make 22mph average. No wind today. I'm sure that helped. But damn, the bike was like a dream to ride. I love it.

Run

• 42m 49s
• 6.20 miles
• 06m 53s /Mi

St. A's run. KICK ASS run split!! I am more than thrilled with this result. It's definitely not a run PR, but I did NOT expect to run under 7 minute pace today. Not at all! I just felt so awesome for the entire run, save for the last mile when I got a bit tired. But other than that I felt like a rocket!! I passed a huge amount of people on this run. I've gotten used to being a bit slower than I like to be...but I'm BACK!!

Total time today was 2:24:06...more than FIVE MINUTES better than my fastest St. A's (complete with no swim mods) to date!!

SUPER THRILLED WITH TODAY'S RACE!!!

• Calories out: 4574 From lifestyle:2538, From activities:2036
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 6.5 Overall Workout: 5