Bike

• 30m
• 13.00 kms
• 26.00 KM/hr

On the highway checking out the bike. Everything seemed to work well

Swim

• 20m
• 900.00 meters
• 02m 13s /100 meters

Tried out the lake. Very clear. Kinda smelly. Really yucky mud at the start...sort of like Ontario lake mud...It is going to be a murky start.

• Health data: Hours slept: 8

Run #1

• 30m
• 5.00 kms
• 06m /KM

am run solo before anyone got to town. Ran along highway and was not overly thrilled with the route I took. Ran along the highway, and found myself on an onramp. Doubled back and hated running against traffic. Still got it done.

Run #2

• 43m
• 8.00 kms
• 05m 22s /KM

Pm run with John and Nick and Jason. Just because. A little further and faster than I wanted, but felt better than this morning. Did some sprints and machs

Sport

• Stretching
• 30m

after both runs.

Run

• 42m
• 6.00 kms
• -----

Nice gentle Canada Day run with FW around the lake. It was her idea. All very good.

• Health data: Hours slept: 8

• Health data: Hours slept: 7

Run

• 1h 09m
• 12.00 kms
• 05m 45s /KM

Needed to get that run outta my system.

24c and humid. Felt good, but took a while to get into my groove.

Three water stops at park fountains.

Could have gone further. Ran out of time.

• Health data: Hours slept: 5

Sport

• Yard Work
• 1h 30m

More fun and exciting yard work after taking a nap

All that volunteering and race watching was hard work.

• Health data: Hours slept: 6