Run

• 1h 13m 10s
• 8.26 miles
• 08m 51s /Mi

1 mile WU
3 x 2 miles build to 5k pace / .21 + 2min standing rest.
(14:42)(15:03)(15:25)
1 mile CD
Ran in neighborhood so a few inclines. Same 2 mile course each time though.

Bike

• 27m 55s
• 11.02 miles
• 23.67 Mi/hr

Thursday night TT's
New course. Good ride tonight.

Bike #1

• 43m 08s
• 13.50 miles
• 18.78 Mi/hr

Raced the rain to work this morning and lost. The rain cheated and circled in front of me. Gotta love those Illinois storms that just pop up. The radar was clear when I left home.

Bike #2

• 45m
• 13.50 miles
• 18.00 Mi/hr

Commute home. Into a headwind, had to push to make 18mph. Looks like we will be stormed out of OWS tonight. :(

• Calories: 625 From fat:145.57 (17.12g, 23.29%), From Carbs:388.31 (102.75g, 62.13%), Protein:91.12 (24.11g, 14.58%)

Bike #1

• 42m 28s
• 13.44 miles
• 18.98 Mi/hr

am commute to work. Solid, steady ride.

Bike #2

• 43m 04s
• 13.34 miles
• 18.58 Mi/hr

After work ride to the track.

Run

• 54m 34s
• 6.57 miles
• 08m 18s /Mi

WU - 1600
1 x 1600 @ 5k pace(6:58 pace) (400 recovery jog & 2' rest)
1 x 3200 @ 5k pace (7:15 pace) (400 recovery jog & 5' rest)
1 x 800 10k finish pace (6:35 pace)(400 recovery jog )
CD - 1600

• Calories: 1466 From fat:323.93 (36.78g, 22.1%), From Carbs:679.04 (173.46g, 46.32%), Protein:463.03 (118.28g, 31.58%)

Swim

• 44m
• 2200.00 yards
• 02m /100 yards

WU - 300 (100swim/100pull/100kick)
MS - 4x (1x 200/2x 100)
200's - (3:25)(3:27)(3:24)(3:33)
100's - (1:40)(1:39)(1:37)(1:38)(1:37)(1:39)(1:41)(1:41)
CD - 300 (100swim/100pull/100kick)

• Calories: 602 From fat:108.28 (11.83g, 17.99%), From Carbs:345.87 (85.06g, 57.45%), Protein:147.85 (36.36g, 24.56%)

Bike #1

• 45m 01s
• 13.46 miles
• 17.93 Mi/hr

Into a little headwind. Bike felt slow this morning (might have been the legs).

Bike #2

• 39m 51s
• 13.22 miles
• 19.90 Mi/hr

pm commute home
forgot to start garmin right away

Run

• 23m 58s
• 3.00 miles
• 07m 59s /Mi

Brick with Bike home about 5-6 minute transition to potty and put running shoes on.

Pushed 2nd mile and last 1/2 mile.
(8:17)(7:17)(8:24)

• Calories: 2263 From fat:508.16 (56.05g, 22.46%), From Carbs:1121.1 (278.21g, 49.54%), Protein:633.74 (157.27g, 28%)

• Calories: 1826 From fat:492.11 (55.11g, 26.95%), From Carbs:842.98 (212.4g, 46.17%), Protein:490.92 (123.7g, 26.88%)

Run

• 1h 53m 06s
• 12.00 miles
• 09m 25s /Mi

Warm and sunny this morning. Lots of sweating. Was planning on 10, but felt good and the family is gone, so might as well keep going...