Bike #1

• 30m
• 5.00 miles
• 10.00 Mi/hr

Morning commute in the rain.

Bike #2

• 25m
• 4.80 miles
• 11.52 Mi/hr

evening commute

• Calories: 3123 From fat:988.31 (98.76g, 31.65%), From Carbs:1622.89 (364.88g, 51.97%), Protein:511.8 (115.07g, 16.39%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 8 Overall Workout: 3

Bike #1

• 24m
• 5.14 miles
• 12.85 Mi/hr

morning commute

Swim

• 31m 30s
• 1350.00 yards
• 02m 19s /100 yards

4x300 EKEP; 150

Run

• 42m
• 5.00 miles
• 08m 24s /Mi

run with the noon group

Bike #2

• 18m
• 4.80 miles
• 16.00 Mi/hr

evening commute

• Calories: 3433 From fat:1045.13 (107.76g, 30.44%), From Carbs:1740.97 (403.88g, 50.71%), Protein:646.9 (150.07g, 18.84%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3

Bike #1

• 53m
• 12.00 miles
• 13.58 Mi/hr

Morning commute

Run

• 45m 45s
• 5.34 miles
• 08m 34s /Mi

Bike #2

• 21m
• 4.80 miles
• 13.71 Mi/hr

evening commute

• Calories: 2856 From fat:774.92 (87.34g, 27.13%), From Carbs:1593.25 (404.02g, 55.79%), Protein:487.83 (123.71g, 17.08%)
• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 9 Overall Workout: 3

Bike #1

• 24m
• 5.20 miles
• 13.00 Mi/hr

Morning commute

Swim

• 38m 36s
• 2000.00 yards
• 01m 55s /100 yards

500; 5x200 EBEH; 500

Bike #2

• 45m
• 10.00 miles
• 13.33 Mi/hr

evening commute

• Calories: 2807 From fat:929.99 (99.87g, 33.13%), From Carbs:1455.24 (351.62g, 51.84%), Protein:421.77 (101.91g, 15.03%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8 Overall Workout: 3

Bike

• 2h 54m
• 51.00 miles
• 17.59 Mi/hr

windy again, up to colton and over to Hartford

• Calories: 2790 From fat:632.89 (60.51g, 22.68%), From Carbs:1552.06 (333.88g, 55.63%), Protein:605.06 (130.16g, 21.69%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Hours slept: 9 Overall Workout: 4

Bike

• 1h 18m
• 20.00 miles
• 15.40 Mi/hr

30 mph wind

• Calories: 2559 From fat:458.87 (45.57g, 17.93%), From Carbs:1436.22 (320.94g, 56.12%), Protein:663.9 (148.36g, 25.94%)

Bike #1

• 20m
• 4.90 miles
• -----

Run

• 1h 07m 50s
• 7.13 miles
• 09m 30s /Mi

Swim

• 34m 40s
• 1800.00 yards
• 01m 52s /100 yards

400, 4 x 100, 200, 2 x 100, 100, 500
Long are at RPE 3, 100s are at RPE 7

Bike #2

• 18m
• 4.80 miles
• 16.00 Mi/hr

evening commute

• Calories: 3562 From fat:1009.73 (97.24g, 28.35%), From Carbs:1828.21 (396.14g, 51.33%), Protein:724.06 (156.89g, 20.33%)