Bike

• 3h 03m 58s
• 56.69 miles
• 18.49 Mi/hr

Out to Cane Creek and back w/ jonathan (jeheigel). He was kind enough to let me tag along on his ez long ride. An ez ride for him is a working ride for me. :) But that's good b/c I was suppose to work on this long ride.

NP: 140
AvgCad: 98

Swim

• 45m 49s
• 2286.00 meters
• 02m /100 meters

w/u: 200 swim, 200 pull

m/s: 20 x 50 (:10) even hard, odd ez
100 steady swim
4 x 200 pull (:15) desc

c/d: 100 kick, 100 mix

Mother nature almost canceled my swim (thunder). Luckily, they had just re-opened the pool when I arrived.

Bike

• 2h 46m 16s
• 49.15 miles
• 17.74 Mi/hr

Rode first 1.5 hours by myself (avg 18.5 mph) out to Union County then met up with girlfriend for the remainder.

NP: 137
Avg Cad: 88

Bike

• 1h 37m 27s
• 27.29 miles
• 16.80 Mi/hr

Booty Loop ride with Julia

Run

• 1h 10m 12s
• 7.45 miles
• 09m 25s /Mi

Ugh. The heat is back...

1 10m 01s 1.00 miles 10m 01s /mile 157 170
2 09m 49s 1.00 miles 09m 49s /mile 169 179
3 09m 06s 1.00 miles 09m 06s /mile 179 184
4 09m 04s 1.00 miles 09m 04s /mile 176 188
5 09m 01s 1.00 miles 09m 01s /mile 186 191
6 09m 15s 1.00 miles 09m 15s /mile 185 190
7 09m 24s 1.00 miles 09m 24s /mile 184 191
8 04m 32s 0.45 miles 09m 59s /mile 185 189