Run

• 36m
• 3.85 miles
• 09m 21s /Mi

Easy out and back on the rail trail. Warm & humid. Garmin was on the screwy side -- had my HR at 204 for the first mile at a 9:21 pace -- I don't think so. Threw that mile out and reset.

Bike

• 2h 04m 34s
• 35.51 miles
• 17.10 Mi/hr

Average WAtts = 165

Out to ridge and 4 loops. Muggy, drizzly, nasty riding weather. Nasty headwind out of the south. Legs felt much better today.

• Calories out: 3623 From lifestyle:1713, From activities:1910
• Health data: Hours slept: 7

Run

• 46m 10s
• 5.51 miles
• 08m 22s /Mi

Z1/Z2 run. Warm and wicked humid. Garmin was not co-operating and had crazy HR readings.

Swim

• 26m 54s
• 1600.00 yards
• 01m 40s /100 yards

2 x 800

• Calories out: 2586 From lifestyle:1731, From activities:855
• Health data: Hours slept: 7

Bike

• 1h 47m 13s
• 28.86 miles
• 16.15 Mi/hr

Watts = 175
ZR/Z1 ride. Damp, foggy and cool -- not the best conditions but still better than being inside. Legs still aren't fantastically responsive. Thinking that Thur-Fri-Sat will help in getting them ready to race on Sunday.

Sport

• Massage
• 1h 00m

• Calories out: 3072 From lifestyle:1712, From activities:1360
• Health data: Hours slept: 7

Bike

• 1h 01m 24s
• 16.02 miles
• 15.65 Mi/hr

ZR Recovery ride. Out to the ridge and back.

Watts = 154

Swim

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

Easy 1600 recovery swim. Loosened up the leg a little bit. Still have a wicked case of the leg flu.

• Calories out: 2620 From lifestyle:1727, From activities:893
• Health data: Hours slept: 7

Run

• 1h 54m 04s
• 13.30 miles
• 08m 34s /Mi

Warm and sunny. First 2 miles were super easy at 8:50s, then I held in the 8:20s for the remainder and let me HR drift up into Z2.

Bike

• 1h 28m 55s
• 23.37 miles
• 15.77 Mi/hr

Tabata Intervals

1- 361 Watts, 23.1 mph
2 - 345 Watts, 22.6 mph
3 - 393 Watts, 23.4 mph
4 - 297 Watts, 22.7 mph
5 - 317 Watts, 24.2 mph
6 - 365 Watts, 24.2 mph
7 - 298 Watts, 24.3 mph
8 - 311 Watts, 24.2 mph

• Calories out: 3928 From lifestyle:1705, From activities:2224
• Health data: Hours slept: 7

Bike

• 5h 11m 03s
• 96.55 miles
• 18.62 Mi/hr

Average Watts = 142

Run

• 47m 15s
• 5.55 miles
• 08m 30s /Mi

Out and back on the rail trail. Perfect running weather -- overcast and mid 50s. Felt good to be outside after the super-long trainer ride.

• Calories out: 5993 From lifestyle:1673, From activities:4319
• Health data: Hours slept: 7