Run

• 33m 10s
• 4.25 miles
• 07m 48s /Mi

easy run with the dogs. The distance was farther than I expected after looking at the time.

Sport

• Yoga
• 1h 00m

1 hr of Yoga X. Felt really good afterwards

Run #1

• 15m
• 1.50 miles
• 10m /Mi

easy jog with the girls and the dogs.

Run #2

• 25m 43s
• 4.00 miles
• 06m 25s /Mi

good treadmill intetrvals. I had jogged abouut 1.5miles very easily withh the girls and teh dogs, then rode up to the club, and ran 4 miles of intervals. Immediately started at400m at 5:42 pace,then 400 at 7:13, for 8 total intervals. I really felt greaet, and had a couple pof more in me.

Strength

• 40m

got the lifting in before work at 6AM. The bench is feeling stronger

Swim

• 31m
• 1600.00 meters
• 01m 56s /100 meters

easy swim while the girls were playing. They stopped me every few laps for something. I went right after lifting, but I got a few laps in.

Strength

• 45m

Run

• 47m 49s
• 6.00 miles
• 07m 58s /Mi

good out and back out Boyd Mill in the 101 degree heat. Felt better than expected. It was HOT!

Bike

• 1h 55m
• 32.50 miles
• 16.96 Mi/hr

easy ride with Allen, up Perkins, Mobley's Cut, then in to Southall and up McMillan and the 2 hills. The Ragles passed us and they were FLYING.