Bike

• 1h 37m
• 28.00 miles
• 17.32 Mi/hr

good loop around town with Allen. It was windy, but beautiful. Rode on the easy side of comfortable.

Run

• 1h 09m 39s
• 10.00 miles
• 06m 58s /Mi

Yasso 800s on the treadmill. 1/2m wu at 7:47 pace, then 1/2 mile at 6:15 pace. 3:10 recovery at 7:47, until I had completed 10 sets. The last 800 I actually kept the 6:10 mile pace for 1200m. I fetl surprisignly gopod the whole time. My PF didn't bother me in the least later in the dya either.

Run

• 30m 10s
• 3.65 miles
• 08m 15s /Mi

easy run wioth Elvis around the hood before work. It was muggy and my legs were shot after yesterddays ride.

Strength

• 20m

Only had 20 min before work to lift. Ran beforehand, so I was a bit tired. I had to fuddge the last 205 rep.

Bike

• 55m 19s
• 18.10 miles
• 19.63 Mi/hr

good comfortably hard shorter ride up 96, Boyd Mill, Carter's Creek, Bear Creek, Floyd, Old Hillsboro back to Boyd Mill. Felt good.

Sport

• Golf
• 4h 00m

hit a few balls and walked 18 with Rene. Hit it fair, shot 91, It's getting better, but still nowhere close

Run

• 41m 40s
• 6.00 miles
• 06m 56s /Mi

good treadmill tempo. 1200m wu at 7:30, then 4.5 at 6:58 pace, then 800 at 5:50 pace, 400m cd at 7:30. Felt pretty good. My PF didn't bother me, although it was a bit sore later in the day.