Bike #1

• 45m 57s
• 13.46 miles
• 17.58 Mi/hr

am commute to work
humid, foggy morning. I was worried about 1 stretch of road where there is not a shoulder. It looked foggy up ahead as I approached it, I said a little prayer and found it to be clear.
I had to ride without my sunglasses this morning due to the humidity fogging them badly.

Bike #2

• 44m 30s
• 13.54 miles
• 18.26 Mi/hr

pm commute to track

Run

• 1h 12m 03s
• 8.94 miles
• 08m 03s /Mi

T3 Track Night
1600 Warmup
3 x 3200 w/400 recovery jog
Paces:(7:25)(7:26)(7:28)
1600 Cooldown

Rocked this run workout. Mixed 2 gels (1strwbrybnna/1vanilla), water, and a little special mix. Drank 1/3 of it before each 2 mile set.

• Calories: 1460 From fat:328.88 (30.63g, 22.53%), From Carbs:700.38 (146.76g, 47.97%), Protein:430.75 (90.26g, 29.5%)

Bike #1

• 45m 04s
• 13.45 miles
• 17.91 Mi/hr

Morning commute to work.

Bike #2

• 45m 49s
• 13.54 miles
• 17.73 Mi/hr

Evening commute home.
Nothing exciting...
T.I.T.S.

• Calories: 2164 From fat:448.44 (45.19g, 20.72%), From Carbs:1185.19 (268.74g, 54.77%), Protein:530.38 (120.26g, 24.51%)

Bike #1

• 42m 40s
• 13.46 miles
• 18.92 Mi/hr

Humid morning commute to work. Slight tailwind will turn into strong headwind for ride home. Supposed to get HOT today as well. The ride home may be interesting.

Bike #2

• 47m 31s
• 13.46 miles
• 16.99 Mi/hr

Commute home into headwind.

Run

• 25m 49s
• 3.08 miles
• 08m 23s /Mi

Brick after bike ride home, about 5 minute transition.
(8:34)(8:09)(8:29)

• Calories: 2662 From fat:548.62 (56.68g, 20.61%), From Carbs:1512.86 (351.66g, 56.83%), Protein:600.52 (139.59g, 22.56%)

Bike

• 2h 41m 01s
• 50.08 miles
• 18.66 Mi/hr

Group ride paceline about 1/2 of the headwind. It got HOT and WINDY, oh and a little humid. My order of Infinit has not arrived yet, so went with 3 scoops of Gatorade (about 3/4 of scoop left I'd guess) and 1 gel + 2 bottles of water.

Run

• 1h 48m 01s
• 12.00 miles
• 09m /Mi

3 Laps of hilly neighborhood loops.
Good Run for me, hit the goals I was looking for. Nutrition 2 gel flasks, each with 1 strwbrybnna gel, 1/2 vanilla gel, 1.5 endulolytes, water, and just a little special mix.
Miles:
(9:21)(8:59)(9:13)(9:09)(8:45)(9:07)(9:15)(9:09)(9:06)(9:02)(8:49)(8:07)
Loops(4miles):
(36:41)(36:17)(36:03)

Bike #1

• 46m 24s
• 14.89 miles
• 19.25 Mi/hr

Warm up/Cool Down

Bike #2

• 27m 28s
• 11.00 miles
• 24.03 Mi/hr

T3 TT's

Swim

• 25m
• 1250.00 yards
• 02m /100 yards

OWS in Bloomington

Run

• 43m 43s
• 5.00 miles
• 08m 44s /Mi

2nd 1/2 of this run felt great. I was cruising.