Swim

• 36m
• 1463.04 meters
• 02m 27s /100 meters

Mile swim at Ohio street beach. Felt horrible. Could not get in a rythm.

Run

• 1h 23m
• 11.00 miles
• 07m 33s /Mi

Ran on the lake front. Felt great ran with Craig and Mike. Good solid pace.

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 4 Overall Workout: 4

Bike

• 2h 29m 22s
• 42.33 miles
• 17.00 Mi/hr

nice cool day, but very windy. Going out was nice coming back was blown into traffic a couple times. House to olde plank hit the trail for 9 miles and turn around. Hamstring felt good. The Bike needs a tune up badly. Overall good day and happy with getting a workout in. Need to get that long 80-100 miler in. Maybe next week. Just hate riding by myself. Get bored to easy.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 4 Overall Workout: 3

Run

• 1h 06m
• 8.00 miles
• 08m 15s /Mi

Beautiful morning. Bought a new pair of Brooks running shoes and they felt good. Did not use the orthodics in them. Want to test them and see if I even need them anylonger. Left hammy still tight and tender, but nothing I could not handle. More tightness after I stopped. Need to stretch more and Ice. Better day then yesterday

• Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 4 Overall Workout: 4

Swim

• 10m
• 274.32 meters
• 03m 38s /100 meters

Don't know why Im putting this down, but I guess cause I put in the effort to go. Wanted to get 30-40 minute swim in and started to and then OMG an aerobics class came in and took up the whole damn pool. They really need 3 lap lanes to do this. Don't think so. Not the way I wanted to start July. Also left hamstring pretty tight. But nothing unbearable.

• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 6 Overall Workout: 1

Run

• 2h 52m 22s
• 19.30 miles
• 08m 55s /Mi

ran 2 loops at the glenn. Hot day but no humidity. took the first loop easy was not sure how my legs would respond. Second loop picked up the pace and payed for it by not having enough fluids. Ended up drinking well water for the last 5 miles. Wanted to get 20 in but at mile 16 my left hamstring started to cramp up and force me to walk for minute or two. I did not want to push and risk injury so I stopped at 19.3. Overall felt great and was really excited about the workout. Could have gone a lot faster and farther if I was hydrated properly. Great way to end the month.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4