Run

• 01m 27s
• 0.20 miles
• 07m 15s /Mi

Ran for a few hundred yards, stepped on a rock and sprained my ankle.

• Calories out: 1756 From lifestyle:1736, From activities:20
• Health data: Hours slept: 7

Bike

• 1h 05m 05s
• 17.20 miles
• 15.85 Mi/hr

CT. Florida 70.3 course.

Run

• 48m 23s
• 5.66 miles
• 08m 33s /Mi

Windy and high 30s. Out and back on the rail trail. Legs (quads) were sore from lifting yesterday and felt heavy throughout the run.

• Calories out: 2926 From lifestyle:1713, From activities:1213
• Health data: Hours slept: 7

Swim

• 26m 10s
• 1500.00 yards
• 01m 45s /100 yards

5 x (50 fist, 50 free)
6 x 100 Paddles
8 x 25 All out, no kick
1 x 200

Strength

• 30m

Leg Press 455lbs x (4, 6, 8)
Seated Row 100lbs x (5, 7), 90 lbs x 9
Lat Pull Down 85 lbs x 6, 80 lbs x 8, 70 lbs x 10
Hack Squat 245 lbs x 3, 225 lbs x (5, 7)
Hamstring Curl 120lbs x (5, 7), 110 lbs x 9
Leg Ext. 180 lbs x (6, 8), 170 lbs x 10

• Calories out: 2142 From lifestyle:1725, From activities:418
• Health data: Hours slept: 7

Run #1

• 15m 10s
• 1.70 miles
• 08m 55s /Mi

Pre-race warm up.

Run #2

• 22m 58s
• 3.12 miles
• 07m 22s /Mi

Somerville Jinglebell 5K

Mile 1 - 7:09
Mile 2 - 7:26
Mile 3 - 7:35
Mile 3.1 - :48 (6:44 pace)

Run #3

• 18m 18s
• 1.70 miles
• 10m 45s /Mi

Post race cool down.

• Calories out: 2407 From lifestyle:1725, From activities:682
• Health data: Hours slept: 7

Bike

• 1h 15m 01s
• 18.90 miles
• 15.11 Mi/hr

CT. Florida 70.3 course.

Run

• 17m 04s
• 1.72 miles
• 09m 55s /Mi

• Calories out: 2660 From lifestyle:1718, From activities:943
• Health data: Hours slept: 7

Bike

• 1h 30m 01s
• 25.55 miles
• 17.03 Mi/hr

CT. IMAZ.

Run

• 23m 07s
• 2.50 miles
• 09m 15s /Mi

Easy run. Lots of wind.

Strength

• 30m

Leg Press 455 lbs x (4, 6, 8)
Seated Row 100 lbs x (5,7) 90 lbs x (9)
Lat Pull Down 80 lbs x 6, 70 lbs x (8, 10)
Hack Squat 225 lbs x (3, 5, 7)
Hamstring 120 lbs x (5, 7, 9)
Leg Extension 180 lbs x (6) 170 lbs x(8, 10)

• Calories out: 3229 From lifestyle:1707, From activities:1522
• Health data: Hours slept: 7