Run

• 25m 19s
• 3.00 miles
• 08m 26s /Mi

1.5 with each of the dogs, includes two poo breaks and one pee break. the dogs...not me.

Sport

• Elliptical Training
• 28m 47s

asthma attack, i had to stop short. probably means my day is done. boooo.

Bike

• 2h 00m
• 38.50 miles
• 19.25 Mi/hr

HOLY FUCK! best and hardest bike workout this year
15' warm up
1:30 tempo, i pulled 50' @ 20-21 and my pal ruth pulled 40' @ 19's
15' cool down
rolling hills and very gusty winds.

Strength

• 30m

stuff

Bike

• 1h 12m
• 20.80 miles
• 17.33 Mi/hr

some time (15-20') spent going slow on a multi-use trail with bluecorsair.

Run

• 40m
• 4.00 miles
• -----

over estimate on time and under estimate on distance. we were very low 9s maybe even sub 9s. kept the previously mentioned kids nearby, tried to push the pace and bit, and i think it worked, they were troopers:) good stuff people!

Swim

• 15m
• -----
• -----

just played while bluecorsair and sushigirl swam in the scary water.

Run

• 43m 34s
• 6.00 miles
• 07m 15s /Mi

1 mile @ 8:34 w/u
4x [4' @ 6:18-4'@ 8:18]
cool down @ 8:00 pace

Sport

• Massage
• 1h 30m

Bike

• 1h 00m
• -----
• -----

watts 100, easy Z1 ride

Strength

• 25m

stuff

keep your drinks just give me the money,

it's just you and your hand tonight.

the reason i was in chicago...the step kiddie graduated from COLLEGE!!!

(mr trixie is a "bit" older than me:))

Run

• 1h 40m
• 12.00 miles
• 08m 19s /Mi

along the lakeshore...first 6 was pretty casual, the second six was me getting dragged by mr trixie's ex-wife's brother-in-law, after we dropped her...yes, i know it sounds weird but we all get along. hot and humid as F*CK!