Swim

• 31m 33s
• 1500.00 yards
• -----

3 x (100 Free, 100 Skate, 100 Pull)

3 x (1 x 50 Right Arm, 1 x 50 Free, 1 x 50 Left Arm, 1 x 50 Free)

Strength

• 30m

Hack Squat 95lbs x (20, 15, 12)
Lat Pull Down 40 lbs x (20, 15, 12)
Leg Press 185 lbs x (20, 15, 12)
Seated Row 50 lbs x (20, 15, 12)
Leg Extension 70 lbs x (20, 15, 12)
Hamstring Curl 60 lbs x (20, 15, 12)

• Calories out: 2158 From lifestyle:1724, From activities:434
• Health data: Hours slept: 7

Run

• 1h 08m 07s
• 7.35 miles
• 09m 16s /Mi

Rail trail in Hamden and Cheshire with Jeff-y and Alan. Pace is still slow but everything felt good (except for the post-run freezing in the car).

Bike

• 1h 20m 01s
• 19.43 miles
• 14.57 Mi/hr

On the trainer. Still getting used to sitting on the bike (again).

Sport

• Yoga
• 3h 45m

• Calories out: 3783 From lifestyle:1661, From activities:2122
• Health data: Hours slept: 7

Run

• 33m 27s
• 3.18 miles
• 10m 31s /Mi

ZR Run. Low 60s and sunny. Fantastic end of November running weather.

Bike

• 3h 07m 01s
• 50.78 miles
• 16.29 Mi/hr

On the trainer. IMAZ course. Took a ton of effort to just sit and spin for three hours. Legs are still heavy-ish and the HR spikes really easily.

Sport

• Yoga
• 1h 30m

• Calories out: 4491 From lifestyle:1674, From activities:2817
• Health data: Hours slept: 7

Swim

• 41m 06s
• 2400.00 yards
• 01m 42s /100 yards

1 x 700 easy (12:10)
2 x 50 (:45, :46)
1 x 800 TT (12:55)
1 x 800 Pull (14:39)

Sport

• Yoga
• 1h 30m

• Calories out: 2349 From lifestyle:1710, From activities:639
• Health data: Hours slept: 7

Run

• 38m 10s
• 4.03 miles
• 09m 28s /Mi

No issues getting the HR up. I hate the getting back up to speed block.

Bike

• 1h 20m 09s
• 21.34 miles
• 15.98 Mi/hr

HR jumps right up as soon as I start peddling. Legs still don't have much.

• Calories out: 3100 From lifestyle:1712, From activities:1388
• Health data: Hours slept: 7

Swim

• 42m 08s
• 2400.00 yards
• 01m 45s /100 yards

3 x 800 (13:41, 14:21, 14:05)

Strength

• 30m

Hack Squat 95lbs x (20, 15, 12)
Lat Pull Down 40 lbs x (20, 15, 12)
Leg Press 185 lbs x (20, 15, 12)
Seated Row 50 lbs x (20, 15, 12)
Leg Extension 70 lbs x (20, 15, 12)
Hamstring Curl 60 lbs x (20, 15, 12)

• Calories out: 2283 From lifestyle:1722, From activities:562
• Health data: Hours slept: 7

Run

• 43m 08s
• 4.06 miles
• 10m 37s /Mi

First run back. Strange to be so slow (again).

Bike

• 1h 21m 03s
• 21.45 miles
• 15.88 Mi/hr

So out of shape. This felt way too hard.

• Calories out: 2959 From lifestyle:1711, From activities:1248
• Health data: Hours slept: 7