Run

• 35m
• 3.10 miles
• -----

ballona creek to fiji and back

Strength

• 20m

quick suspects after the run , its humid and there is almost no wind so i was tired

Sport

• Elliptical Training
• 32m

warm up and up to HR 140
8 intervals crossover 20 max res 15
base crossover 10 res 14

Bike

• 1h 17m
• 10.00 miles
• -----

paced the 10k race , our lead guy was doing 5m15 pace and then kicked it up a notch in at the end , went back and swept the course Nice way to volunteer and get some T.I.T.S. :) On the mountain bike

Bike

• 22m
• 4.00 miles
• -----

to the bank and scouting the course before tomorrow
Ride by the Full moon it was sooo easy to see the bike path

Bike

• 3h 10m
• 44.15 miles
• -----

Morning ride up to Shamballa
Strava says 3000ft of climbing but i dont think its that much we got headwind on the way back made it slower that usual returning 2300 kcal
Was waisted after this ride
Rode with the tri club but we ended up just 4 doing this distance as half our group bailed and went shorter at the first stop Still had fun and some good riders to ride with

Swim

• 20m
• 800.00 meters
• -----

nice little swim in the HOA

Bike

• 30m
• 8.00 miles
• -----

gym bike ride with 8 hard all out out of saddle intervals

Strength

• 15m

quick session after the cardio before i had to get back for a meeting

Sport

• Elliptical Training
• 32m

usual session but my ipod ws dead so did it with no music
my pace was actually harder As my HR was up to 148 on the harder intervals