Bike

• 1h 25m 22s
• 22.39 miles
• 15.74 Mi/hr

Average Watts = 133

ZR ride out to the ridge and back.

Run

• 50m
• 5.00 miles
• -----

Water running.

Sport

• Physical Therapy
• 30m

• Calories out: 3236 From lifestyle:1699, From activities:1537
• Health data: Hours slept: 7

Sport

• Massage
• 1h 00m

• Calories out: 1780 From lifestyle:1720, From activities:60
• Health data: Hours slept: 7

Swim

• 40m
• 2000.00 yards
• -----

Recovery swim.

• Calories out: 2044 From lifestyle:1724, From activities:321
• Health data: Hours slept: 7

Bike

• 1h 53m 46s
• 28.85 miles
• 15.22 Mi/hr

ZR ride with tabata intervals

1 - 332 Watts / 23.6 mph
2 - 310 Watts / 23.5 mph
3 - 356 Watts / 23.0 mph
4 - 311 Watts / 21.5 mph
5 - 359 Watts / 22.4 mph
6 - 331 Watts / 22.4 mph
7 - 308 Watts / 20.7 mph
8 - 350 Watts / 24.6 mph

Run

• 2h 00m 01s
• 13.06 miles
• 09m 11s /Mi

Hot and humid and not fun. I had a really hard time keeping my HR down, I needed to tgo really slow to not have my HR skyrocket. I was just generally miserable for the entire run. Nothing felt good.

Swim

• 25m
• 1500.00 yards
• -----

OWS at West Hill Pond.

• Calories out: 4344 From lifestyle:1680, From activities:2664
• Health data: Hours slept: 7

Bike #1

• 3h 37m 07s
• 60.05 miles
• 16.59 Mi/hr

Out to the ridge and one loop and down to New Haven and back. Back is hurting. Will split the ride and do the other 2:30 later this afternoon.

Run

• 55m
• 5.50 miles
• -----

Water running post-bike.

Bike #2

• 2h 11m 34s
• 37.98 miles
• 17.32 Mi/hr

Average Watts = 154

Out to the ridge and 4 loops. No Shaun.

• Calories out: 6396 From lifestyle:1651, From activities:4745
• Health data: Hours slept: 7

Swim

• 58m 34s
• 3500.00 yards
• 01m 40s /100 yards

1 x 800 Pull
7 x 100 (1:37, 1:38, 1:36, 1:35, 1:35, 1:33, 1:32)
3 x 200 Paddles (3:25, 3:25, 3:27)
5 x 100 (1:37, 1:37, 1:37, 1:34, 1:34)
1 x 400 Pull
3 x 100 (1:35, 1:33, 1:32)
1 x 200 Paddle (3:24)

Bike

• 1h 27m 28s
• 22.26 miles
• 15.27 Mi/hr

Average Watts = 127

Out to the ridge with one loop.

Sport

• Physical Therapy
• 1h 00m

• Calories out: 3515 From lifestyle:1691, From activities:1824
• Health data: Hours slept: 7

Bike

• 1h 54m 22s
• 33.63 miles
• 17.64 Mi/hr

Average Watts = 161
2 x 20' Z2 Intervals

1 - 148 bpm / 177 watts / 19.2 mph

2 - 147 bpm / 181 watts / 19.3 mph

Run

• 1h 05m 07s
• 7.80 miles
• 08m 21s /Mi

30 Min Warm up
3 x 1 mile repeats
Cool Down to Time

Repeats:

1 - 7:28 / 167 bpm
2 - 7:08 / 169 bpm
3 - 6:55 / 172 bpm

Hip / back were ok for the first 5 or so miles, a little tender but not back. After the last repeat, it started to bother me a little more, so I brought it in really easy. Icing it now.

• Calories out: 3887 From lifestyle:1696, From activities:2191
• Health data: Hours slept: 7