Run

• 1h 51m 27s
• 13.00 miles
• 08m 34s /Mi

TM 2% incline while the girls napped.

• Calories out: 3129 From lifestyle:2031, From activities:1098
• Health data: Hours slept: 8

Swim

• 1h 00m
• 2400.00 yards
• -----

500 WU
5 x 100 alt fast/easy/fast/easy
3 x 300 tempo (5:00, 5:08, 5:07)
6 x 50 pull closed fist
200 CD

Not able to pull off the lake swim today.

• Calories out: 2473 From lifestyle:2062, From activities:411
• Health data: Hours slept: 8

Run

• 1h 10m 46s
• 7.54 miles
• 09m 23s /Mi

4th street trail run
1 mi WU
6 mi @ 8:00 ave pace

• Calories out: 2722 From lifestyle:2055, From activities:667
• Health data: Hours slept: 8

Swim

• 1h 12m
• 2800.00 yards
• -----

500 free WU
4 x 100 LS/RS/SL/swim
6 x 200 alt pull/swim 20 sec rest
100 easy
4 x 100 fast on 3:00
200 CD

Bike

• 2h 00m 01s
• 31.32 miles
• 15.66 Mi/hr

Trainer with Olympic swimming trials
30 min WU
60 min Overgear 70
30 min CD

• Calories out: 3504 From lifestyle:1982, From activities:1522
• Health data: Hours slept: 8

Bike

• 1h 49m 46s
• 30.39 miles
• 16.61 Mi/hr

30 min WU
30 min race pace - focus on cadence at 90
50 min suffering in the heat to get back home

• Calories out: 3161 From lifestyle:2032, From activities:1129
• Health data: Hours slept: 8

Run

• 47m 46s
• 6.11 miles
• 07m 49s /Mi

11 min WU
6 x 800m (1:30 Recovery)
3:18, 3:18, 3:21, 3:27, 3:30, 3:27
1 mi CD

Swim

• 1h 10m
• 2500.00 yards
• -----

500 free WU
300 pull
6 x 100 pull descending
400 perfect arms
6 x 50 pull descending
200 perfect arms
200 CD

• Calories out: 3059 From lifestyle:2027, From activities:1032
• Health data: Hours slept: 8

Bike

• 4h 15m 36s
• 63.26 miles
• 14.85 Mi/hr

Nice base ride with Audrey, Lisa B, and Mike. ran into Clint F. Great to see him again.
Todays ride goal: Get Audrey to ride further than Derecks longest (60 miles)
Mission accomplished in style!

• Calories out: 4135 From lifestyle:1944, From activities:2190
• Health data: Hours slept: 8