Run

• 50m 15s
• 6.30 miles
• 07m 58s /Mi

easy run from the Gordon's to Gibson's in Memphis. Hot and humid.

Swim

• 32m 55s
• 2000.00 meters
• 01m 39s /100 meters

another long slow swim after lifting. Fetl good the whole time. I've definitely slowed down for some reason, but I'm feeling better going slow.

Strength

• 45m

getting stronger on the bench

Run

• 3h 15m
• 20.00 miles
• 09m 45s /Mi

4 loops of the red trail in the rain. I decided 75 degrees and rainy ould be better than 90 and dry. It was muddy and slow. By the 3rd loop, my shoes were soaked, and during any downhill, the insoles were sliding down to the toes, and I'd have to stop and readjust them. GOt the miles in, felt pretty good going more slowly. Bring on the race in a few weeks.

Swim

• 33m
• 2000.00 meters
• 01m 39s /100 meters

easy long swim before work. Took it nice and slow, felt really good. Last 500 was the fastest.

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