Bike

• 46m
• -----
• -----

Spin Class. Great class, the legs really needed that. Worked out the kinks and they feel much better.

Run

• 30m
• -----
• -----

Walked 2 miles tonight w/ my wife. Legs feel better after a brisk walk.

Recovery Day today.  Legs are a little sore and my hip is a little sore.  I think the hip may be due to the cramps yesterday and changing my running to concentrate on using the glutes more than the hamstrings.  I will try and get a couple of walks in at work and possibly a longer walk tonight.

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FIRMMAN WEATER UPDATE (From Accuweather)

Cloudy and humid with thunderstorms. Winds from the SSW at 9 mph.

High: 75° F

RealFeel: 76° F

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Bike

• 1h 08m 52s
• 25.00 miles
• 21.78 Mi/hr

T2 - 1:51

Run

• 52m 55s
• 6.20 miles
• 08m 32s /Mi

Swim

• 22m 46s
• 1408.00 yards
• 01m 37s /100 yards

T1 - 4:26

Bike

• 45m
• -----
• -----

Spin class, forgot my bike shoes. I do not understand how people do spin class / ride w/o cycling shoes my feet were kiling me during the class.

Swim

• 46m
• 2300.00 yards
• 02m /100 yards

Swam w/ TriGirl at Lake T. What a great swim, beautiful lake. The distance is a guesstimate, but we same from one side to the other and back.

I had the bright idea to wear regular swim trunks tonight, to get some extra drag. My thinking was that, if Sunday at Cranberry we are not able to wear our wetsuits, swimming in my tri suit would feel that much easier. DUHHH!!!! I could not believe how much drag the shorts produced. I felt like I was swimming in concrete. I think TriGirl was doing backstroke, breaststroke, dead mans float, just to try and not get to far ahead of me. Sorry TriGirl!! :)

Run

• 44m 30s
• 5.00 miles
• 08m 54s /Mi

Nice tempo run this morning.
wu: 1 mile @ 10:00/mi
ms: 3 mile @ 8-8:30/mi
cd: 1 mile @ 10:00/mi

Great morning for a run. It was actually nice and chilly when starting out. Cool, crisp air, gotta love it!!!!

• Health data: RHR: 42