Bike

• 1h 02m
• 20.25 miles
• 19.60 Mi/hr

Was supposed to swim but it was too nice out so I rode for an hour instead.

• Calories: 3644 From fat:1080.4 (102.49g, 29.65%), From Carbs:1650.41 (352.25g, 45.29%), Protein:913.19 (194.9g, 25.06%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

Bike #1

• 25m
• 5.00 miles
• -----

Morning commute

Run

• 45m
• 5.00 miles
• -----

noon route with JPK, nice and easy

Swim

• 54m
• 1850.00 yards
• -----

500 easy; 300 kick; 500 easy; 300 kick; 250 easy

Bike #2

• 43m
• 9.00 miles
• -----

evening ride, in the rain

• Calories: 3781 From fat:945.92 (92.41g, 25.02%), From Carbs:1954.81 (429.7g, 51.7%), Protein:880.27 (193.5g, 23.28%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 8 Overall Workout: 3

Bike #1

• 25m
• 5.00 miles
• -----

morning commute

Run

• 48m 55s
• 5.34 miles
• 09m 09s /Mi

6x20 second strides in the last mile.

Bike #2

• 38m
• 9.00 miles
• 14.21 Mi/hr

evening ride

• Calories: 2340 From fat:587.95 (59.06g, 25.13%), From Carbs:1465.87 (331.32g, 62.64%), Protein:286.18 (64.68g, 12.23%)
• Health data: Sleep: 4 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 9 Overall Workout: 3

Bike #1

• 24m
• 5.00 miles
• -----

morning commute

Swim

• 30m
• 1150.00 yards
• -----

5x200 EBEH; cd 150

Bike #2

• 45m
• 11.00 miles
• 14.67 Mi/hr

evening commute with stop at crit

• Calories: 2770 From fat:789.17 (81.17g, 28.49%), From Carbs:1511.36 (349.75g, 54.56%), Protein:469.47 (108.64g, 16.95%)
• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 1 Hours slept: 7 Overall Workout: 2

• Calories: 2350 From fat:773.03 (83.18g, 32.9%), From Carbs:1026.71 (248.57g, 43.69%), Protein:550.25 (133.22g, 23.41%)

Bike #1

• 1h 05m
• 13.75 miles
• -----

Morning commute south loop with stop for meeting. Pretty fatigued. Had to eat power bar on the way.

Run

• 42m 49s
• 5.00 miles
• 08m 34s /Mi

Noon group. Sluggish.

Bike #2

• 41m
• 8.65 miles
• 12.66 Mi/hr

Evening commute, via 41st

• Calories: 3320 From fat:831.59 (96.5g, 25.05%), From Carbs:1776.75 (463.92g, 53.52%), Protein:711.66 (185.82g, 21.44%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 1 Hours slept: 7 Overall Workout: 2

Bike

• 2h 20m
• 32.00 miles
• 14.22 Mi/hr

half on trail with Janet, half training on road, strong northwest winds made it all work.

• Calories: 2835 From fat:1143.91 (110.5g, 40.35%), From Carbs:1129.92 (245.58g, 39.86%), Protein:561.16 (121.96g, 19.79%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 1 Hours slept: 8 Overall Workout: 2