Run

• 54m 30s
• 6.00 miles
• 09m 04s /Mi

Easy run on tready. Used new Galaxy Notebook to watch Netflix. So freaking cool.

Sport

• Crossfit
• 50m

With Jon and Karen. Did Fran, then a full CORE workout, then did a box jump routine, then another full CORE workout with weights.

Swim

• 1h 32m
• 4500.00 yards
• -----

Warmup: 200 Freestyle (Stretch it out. Warm up your legs and your pull.)
Main Set:
10 x 400
First five 400's are freestyle (descending).
The last five 400's alternate between pull and kick per 400. (Kick with board and fins. For pull, use a pull-buoy and paddles.)
Cool Down: 300 Freestyle
Total Yards: 4500

Bike

• 4h 20m
• 62.00 miles
• 14.31 Mi/hr

Took off From Latonia Kroger lot with Mary. Nice hilly ride.

Run

• 1h 05m 52s
• 7.00 miles
• 09m 24s /Mi

Brick Run. Got back to car, loaded bikes, changed into running gear....ran. Hot day....didn't feel like I got my running legs.

Run

• 1h 28m 05s
• 10.34 miles
• 08m 31s /Mi

Legs felt pretty good rough during and after this one, but I went home and slammed lots of drugs. All better.

Bike

• 1h 00m
• 15.00 miles
• -----

20 minute WU in Zone 2, then5 X 1 minute in ZOne 4, then rest ni Zone 2.