Sport

• Kayaking
• 3h 00m

Skunk from home around Big Sioux to Cherapa, about 12 miles.

• Calories: 2551 From fat:754.77 (78.13g, 29.59%), From Carbs:1395.66 (325.08g, 54.71%), Protein:400.57 (93.3g, 15.7%)

Sport

• Hiking
• 58m

2.75 miles at Great Bear.

• Calories: 3243 From fat:1176.14 (109.35g, 36.27%), From Carbs:1411.73 (295.31g, 43.53%), Protein:655.14 (137.04g, 20.2%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 8 Overall Workout: 3

Bike

• 3h 10m 19s
• 54.53 miles
• 17.19 Mi/hr

Used Aero bars with tri seat post. Nasty, nasty ESE wind. Brutal for most of it. Tried the Sella San Marco. Never again. Stick with Italia. Get another if necessary.

Run

• 20m 12s
• 2.07 miles
• 09m 45s /Mi

• Calories: 3552 From fat:980.36 (95.72g, 27.6%), From Carbs:1937.17 (425.57g, 54.54%), Protein:634.48 (139.39g, 17.86%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

• Calories: 2548 From fat:720.29 (62.57g, 28.27%), From Carbs:1341.76 (262.26g, 52.66%), Protein:485.95 (94.98g, 19.07%)

Bike #1

• 30m
• 6.30 miles
• -----

Run

• 2h 00m 04s
• 13.39 miles
• 08m 58s /Mi

Kinda hurt toward the end. More stiff than usual.

Bike #2

• 25m
• 6.00 miles
• 14.40 Mi/hr

• Calories: 3931 From fat:884.08 (93.26g, 22.49%), From Carbs:2366.64 (561.71g, 60.2%), Protein:680.29 (161.46g, 17.31%)
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 8 Overall Workout: 2

Bike #1

• 25m
• 5.00 miles
• -----

Swim

• 30m
• 1550.00 yards
• -----

Speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy

Bike #2

• 37m 12s
• 8.77 miles
• 14.15 Mi/hr

• Calories: 3481 From fat:843.8 (92.28g, 24.24%), From Carbs:2000.33 (492.22g, 57.46%), Protein:636.87 (156.71g, 18.3%)
• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8 Overall Workout: 3

Bike

• 1h 33m 43s
• 20.63 miles
• 13.21 Mi/hr

Real windy and slow with some decent work in the loop at Yankton Trail

Swim

• 53m 40s
• 2825.00 yards
• 01m 54s /100 yards

wu: 2 x 150, swim
main: 3 x 750, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
cd: 2 x 125 easy

• Calories: 3266 From fat:891.76 (100.47g, 27.3%), From Carbs:1867.55 (473.41g, 57.18%), Protein:506.69 (128.44g, 15.51%)
• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 3