Bike

• 1h 20m 45s
• 23.91 miles
• 17.77 Mi/hr

Ridiculously hot and humid.

2 x 20 min @ Z2 (141 bpm, 171 w / 143 bpm / 171 W)

Run

• 1h 17m 49s
• 8.86 miles
• 08m 46s /Mi

Ridiculously hot and humid.

• Calories out: 3671 From lifestyle:1749, From activities:1922
• Health data: Hours slept: 7

Swim

• 1h 13m 12s
• 4200.00 yards
• 01m 44s /100 yards

Time crunched. Stright through 4200 at steady pace.

• Calories out: 2522 From lifestyle:1767, From activities:755
• Health data: Hours slept: 7

Bike

• 1h 22m 06s
• 24.33 miles
• 17.78 Mi/hr

I felt like I had absolutely nothing on this ride.

Z3 intervals - 151 bpm / 188W, 153 bpm / 194 W)

Run

• 45m 38s
• 5.40 miles
• 08m 26s /Mi

T run. First mile at Z2 (7:17).

• Calories out: 3360 From lifestyle:1756, From activities:1604
• Health data: Hours slept: 7

Run

• 24m 37s
• 2.32 miles
• 10m 36s /Mi

Out and back on the rail trail.

Swim

• 45m 53s
• 2600.00 yards
• 01m 45s /100 yards

Neck and upper back are still sore. Feel like I re-tweaked my neck somehow.

1 x 900 Pull
1 x 900 Paddles
1 x 800 Free

• Calories: 1372 From fat:336.19 (36.87g, 24.5%), From Carbs:480.1 (118.48g, 34.99%), Protein:555.71 (137.14g, 40.5%)
• Calories out: 2447 From lifestyle:1767, From activities:680, Net loss:-1075
• Health data: Hours slept: 7

Bike

• 1h 24m 57s
• 21.81 miles
• 15.40 Mi/hr

1 x 15 min @ Z3 - 199 W / 19.8 moh

Run

• 2h 15m 52s
• 15.30 miles
• 08m 52s /Mi

Five mile hill loop out to Mt. Vernon road and then an out and back on the ridge. Avoided the rail trail in favor of rolling terrain. Legs were fairly shot by the end of the run but overall felt good.

• Calories out: 4224 From lifestyle:1736, From activities:2487
• Health data: Hours slept: 7

Swim

• 38m 39s
• 2112.00 yards
• 01m 49s /100 yards

Patriot swim course.

Bike

• 5h 27m 16s
• 96.14 miles
• 17.44 Mi/hr

2 loops of the Patriot bike course, 3 loops of the Patriot run course with several out and backs.

• Calories out: 6115 From lifestyle:1707, From activities:4409
• Health data: Hours slept: 7

Bike

• 1h 04m 39s
• 15.80 miles
• 14.66 Mi/hr

Out and back on the ridge. Rode with Shaun at his pace.

Run

• 27m 37s
• 2.83 miles
• 09m 45s /Mi

Out and back on the rail trail. Neck and upper back were stiff. Legs are stil lfairly shot.

• Calories out: 2743 From lifestyle:1763, From activities:980
• Health data: Hours slept: 7