Run

• 49m 21s
• 2.50 miles
• 19m 45s /Mi

After work run with my son Isaac riding his bike. Out at Walnut Creek park.

Run

• 1h 01m 42s
• 7.20 miles
• 08m 34s /Mi

After work trail run alone. Walked once for 1m48s at the half way point. 6.2miles plus 2times(.51) for total miles.

S1 - 30:12min
S2 - 29:41min

Run

• 1h 04m 43s
• 7.20 miles
• 08m 59s /Mi

Rogue Maze 2008 route from the house, so 6.8miles. A little chilly out. Felt tired the last mile, probably from the 3hr ride yesterday. 6.2miles plus 2times(.51) for total miles.

• Health data: Fatigue: 3

Bike

• 3h 05m
• 44.26 miles
• 14.35 Mi/hr

Met Armando. Windy on the way back in, maybe 10-15mph headwind. He didn't care for it. This route is only half the total out and back ride, so total ride length is 44.26miles.

Out - 1:11:01 time, 22.13miles, 18.7mph avg with tailwind
Back - 1:54:00 time, 22.13miles, 11.65mph avg with headwind

Run

• 27m 07s
• 3.02 miles
• 08m 58s /Mi

After work run alone. Decided to do intervals.

M1 - 8:59
M2 - 9:42
M3 - 8:25

9 intervals(2 in m1, 3 in m2, 4 in m3) at anywhere from a 5:40pace to a 6:08 pace. Only felt bad the first couple of ints, after that didn't feel too strained at all.