Run

• 1h 00m
• 5.75 miles
• 10m 25s /Mi

Treadmill Ran 45min, walked 5 min. @ 4%/4.1mph, ran 7 more min. 3 min cd. Used new shoes

Swim

• 1h 30m
• 3500.00 yards
• 02m 34s /100 yards

500wu, 500pull, 400, 400 pull, 300, 300pull, 300, 200pull, 200, 200pull, 100, 100pull

Bike

• 2h 00m
• 32.00 miles
• 16.00 Mi/hr

Raining and needed to run on treadmill so rode indoors. Didn't push it at all, watched movie

• Calories out: 4064 From lifestyle:1862, From activities:2201
• Health data: Hours slept: 7

Swim

• 1h 05m
• 2500.00 yards
• 02m 36s /100 yards

500wu, 400pull, 3x300, 400pull, 200, 100

Bike

• 1h 25m 40s
• 25.86 miles
• 18.11 Mi/hr

Easy Cent. trail ride

• Calories out: 3154 From lifestyle:1931, From activities:1223
• Health data: Hours slept: 7

Bike

• 1h 00m 08s
• 16.50 miles
• 16.46 Mi/hr

Pre-run cycle

Run

• 1h 43m 51s
• 8.50 miles
• 12m 13s /Mi

Treadmill run Walk/run combo. Seemed to help heel pain

• Calories out: 3203 From lifestyle:1924, From activities:1280
• Health data: Hours slept: 7

Swim

• 1h 00m
• 2300.00 yards
• 02m 36s /100 yards

500wu, 3x100,200,300

Bike

• 6h 13m
• 99.88 miles
• 16.07 Mi/hr

Rode course from High Drive/95 to Mica and back, up High Drive, hills behind PF to State Line, back over hills and out to Mica and back again. Windy 15.5 with stops. 13 min. of stops

• Calories out: 5805 From lifestyle:1768, From activities:4036
• Health data: Hours slept: 7

Bike

• 1h 01m 36s
• 15.79 miles
• 15.38 Mi/hr

Ride around Saltese with Paul

• Calories out: 2491 From lifestyle:1983, From activities:508
• Health data: Hours slept: 7

Swim

• 1h 30m
• 3500.00 yards
• 02m 34s /100 yards

2x1000, 2x750

Bike

• 2h 03m
• 31.00 miles
• 15.12 Mi/hr

Rode from home - hills to P.F. then back on the flats with Paul. Turned at Stateline and did hill back over then came up Spokane grade and back down hill then home by myself. Breezy, but nice

• Calories out: 3429 From lifestyle:1895, From activities:1533
• Health data: Hours slept: 7

Run

• 1h 15m
• 6.20 miles
• 12m 06s /Mi

Ran 45 min. 15min. wu followed by 5 min. 3% grade, 5 min. flat x 3. Walked when heel pain go too bad.

• Calories out: 2470 From lifestyle:1975, From activities:495
• Health data: Hours slept: 7