Run

• 33m 25s
• 3.15 miles
• 10m 36s /Mi

Drizzle. Out and back on rail trail. Body was super stiff from lifting yesterday.

Bike

• 1h 50m 15s
• 30.32 miles
• 16.50 Mi/hr

CT. IMAZ course. Legs were pretty sore from yesterday -- took a while to loosen up and feel good.

• Calories out: 3372 From lifestyle:1707, From activities:1665
• Health data: Hours slept: 7

Swim

• 30m
• 1600.00 yards
• 01m 52s /100 yards

6 x (50 Fist / 50 Free)
6 x 100 Paddles
8 x 25 all out
1 x 200

Strength

• 40m

Leg Press 405 lbs x (4, 6, 8)
Seated Row 100 lbs x 5, 90 lbs x (7, 9)
Lat Pull Down 70 lbs x 6, 60 lbs x (8, 10)
Hack Squat 225 lbs x (3, 5, 7)
Hamstring 110 lbs x (5, 7, 9)
Leg Extension 150 lbs x (6, 8, 10)

• Calories out: 2234 From lifestyle:1722, From activities:512
• Health data: Hours slept: 7

Run

• 1h 20m 39s
• 9.02 miles
• 08m 56s /Mi

Out and back on the rail trail. Low 30s, a little bit of wind. Legs felt good and pace is coming back a bit.

Bike

• 1h 30m 01s
• 22.12 miles
• 14.74 Mi/hr

CT. Florida 70.3 course.

• Calories out: 3538 From lifestyle:1702, From activities:1836
• Health data: Hours slept: 7

Bike

• 3h 21m 34s
• 56.23 miles
• 16.74 Mi/hr

Bike on CT. IMAZ course.

Run

• 25m 01s
• 2.45 miles
• 10m 13s /Mi

I am going to run in these shoes until they physically fall apart.

• Calories out: 4372 From lifestyle:1690, From activities:2682
• Health data: Hours slept: 7

Swim

• 40m 10s
• 2500.00 yards
• 01m 36s /100 yards

1 x 300
3 x (1 x 150 Pull, 3 x 50 Pull)
10 x 100
1 x 200

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: 2306 From lifestyle:1722, From activities:585
• Health data: Hours slept: 7

Run

• 54m 28s
• 5.90 miles
• 09m 13s /Mi

Garmin was dead. Ran by feel.

Bike

• 1h 48m 01s
• 30.85 miles
• 17.13 Mi/hr

CT. IMAZ course. Feeling like I'm getting something back. Watts are still off-ish but they always seem off-ish inside.

• Calories out: 3608 From lifestyle:1703, From activities:1905
• Health data: Hours slept: 7

Swim

• 44m
• 2500.00 yards
• 01m 45s /100 yards

2 x 1250

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: 2300 From lifestyle:1721, From activities:579
• Health data: Hours slept: 7