Bike

• 2h 07m 30s
• 38.50 miles
• 18.12 Mi/hr

good ride out to Perkins, then all the way Les Robinson, up Theta Hill, up Sulphur Springs adn back in Old Hillsboro. Felt good.

Run

• 30m
• 3.75 miles
• 08m /Mi

easy run in the 95degree heat after work. Nat rode along with me. Was tired after a long day at work, but got the miles in and the heat didn't feel as bad as expected.

Run

• 48m 34s
• 7.00 miles
• 06m 56s /Mi

ran 7 miles on the treadmill. 4 miles at 7:13, then 3 miles of intervals. 400, 800,1200,800 intervals at 6min pace, with 400m easy intervals at 7:30 pace. Felt surprisingly better doing the intervals than the slower tempo stuff.

Bike

• 1h 52m
• 32.50 miles
• 17.41 Mi/hr

nice longer easy ride out Carter's Creek to Perkins, then out Les Robinson Rd and back in Old Hillsboro. Hot and hilly, but good

Sport

• Golf
• 2h 00m

walked 9 holes, shot 39. Hitting it better, just have to slow my hips down. My problem is getting to the top, and then my hips spin out first, instead of bumping forward and making room for my arms.