Run

• 1h 10m 31s
• 7.98 miles
• 08m 50s /Mi

7 x Hill Bounding.
Cool, windy and pouring rain. The road and side walks were flooding and I was completely soaked. Definitely spent the morning packing my suitcase of courage.

Bike

• 1h 51m 03s
• 32.50 miles
• 17.56 Mi/hr

On the computrainer.
2 x 30 Min @ Z2

1 - 142 bpm / 177 Watts
2 - 143 bpm / 177 Watts

Sport #1

• Massage
• 1h 00m

Sport #2

• Yoga
• 3h 00m

• Calories out: 4333 From lifestyle:1657, From activities:2676
• Health data: Hours slept: 7

Run

• 22m 28s
• 2.21 miles
• 10m 10s /Mi

Recovery run with Shaun.

Swim

• 1h 08m 01s
• 4000.00 yards
• 01m 42s /100 yards

Descending 200s

Did not really descend and used the pull buoy. Hip/psoas still off.

Strength

• 20m

TRX Upper

2 x 10 Atomic Push ups
Side Plank (got to 20" on both sides)
Plank (30")
2 x 10 Back Extension
2 x 10 Single Arm Row
2 x 10 Swimmers Row
2 x 10 Standing Y

• Calories out: 2754 From lifestyle:1720, From activities:1034
• Health data: Hours slept: 7

Bike #1

• 30m 49s
• 8.76 miles
• 17.05 Mi/hr

First part of the ride before my chain jammed.

Run

• 44m 03s
• 5.18 miles
• 08m 30s /Mi

Ran after the shortened bike. Legs felt better although quads are still a bit sore. Had a little pop back. Lower abs are sore from swimming yesterday. I never realized how much I use my core running.

Bike #2

• 1h 50m 01s
• 31.47 miles
• 17.16 Mi/hr

BSTS:
1 - 178 Watts
2 - 184 Watts
3 - 182 Watts

• Calories out: 3920 From lifestyle:1705, From activities:2215
• Health data: Hours slept: 7

Swim

• 34m 27s
• 1900.00 yards
• 01m 48s /100 yards

1 x 600 Pull (10:48)
1 x 600 Paddles (11:09)
1 x 700 Free (12:19)

Sport

• Yoga
• 1h 15m

• Calories out: 2222 From lifestyle:1720, From activities:502
• Health data: Hours slept: 7

Bike

• 5h 04m 24s
• 75.11 miles
• 14.80 Mi/hr

Great River Ride.
Just under 6000 feet of climbing. I've never climbed so much in my life.

Run

• 49m 10s
• 5.30 miles
• 09m 16s /Mi

Legs had absolutely NOTHING in them. Perhaps it was all the climbing?

• Calories out: 5286 From lifestyle:1671, From activities:3615
• Health data: Hours slept: 7

Run #1

• 1h 16m 18s
• 8.77 miles
• 08m 42s /Mi

Run 1 of 2. Still some HR / breathing issues. Dry air and lots of allergens.

Bike

• 1h 31m 07s
• 23.60 miles
• 15.54 Mi/hr

ZR ride w/ 15 min @ Z3

Z3 - 189 Watts / 151 bpm

Run #2

• 1h 17m 10s
• 8.80 miles
• 08m 46s /Mi

Really tired. Entire body is just exhausted.

Sport

• Yoga
• 1h 15m

• Calories out: 4565 From lifestyle:1678, From activities:2888
• Health data: Hours slept: 7

Bike #1

• 1h 05m 03s
• 18.90 miles
• 17.43 Mi/hr

Bike in place of swim b/c of psoas issues. CT -- IMAZ course.

Bike #2

• 1h 30m 01s
• 22.95 miles
• 15.30 Mi/hr

CT. Florida 70.3 course.

• Calories out: 3406 From lifestyle:1711, From activities:1695
• Health data: Hours slept: 7