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.

Run

• 58m 34s
• 8.50 miles
• 06m 53s /Mi

good treadmill run. Easy 800m wu at 7:30, then 5 miles at tempo of 6:53, then800 easy at 7:30, then 5x400 intervals with 400 rest intervals. The frst 2 400s were at 5:42 pace, then the last 3 were at 5:27. The easy segments were in 7:41 pace. Felt surprisingly good.

Bike

• 58m
• 16.00 miles
• 16.55 Mi/hr

easy ride with Allen in the 104 degree heat. Never pushed it.

Run

• 49m 40s
• 6.00 miles
• 08m 16s /Mi

easy run out Boyd Mill and back in. It was already 88 when I started. I came up on Colin who was out walking and I stopeed for a minute or so and talked with him. Stopped twice coming back in because it was so damn hot. I got the miles in though.

Sport #1

• Golf
• -----

walked 18 in the 104 heat. It wasn't as bad as I expected. I hit a few balls, the nwalked the back first. Hit it fairly well, but couldn't score at all. I felt well enough to play the front,and actually scored better and had 3 birdies on teh front side.

Sport #2

• Golf
• -----

walked 18 in the 104 heat. It wasn't as bad as I expected. I hit a few balls, the nwalked the back first. Hit it fairly well, but couldn't score at all. I felt well enough to play the front,and actually scored better and had 3 birdies on teh front side.