Bike

• 57m
• 25.00 kms
• 26.32 KM/hr

MTB commuting. Had to get the milk s first went to to lake for a little ride.

With this strong westerly wind it was hot and dry, but had a good ridein spite of the headache.

Run

• 55m 24s
• 10.00 kms
• 05m 32s /KM

Recovery run? I don't know, everybody else was slower then me there, yay.
Didn't take anything, not even water, just had a glass before.

Strength

• 30m

5 usual sets (25lbs free weights, situps, pushups etc).

Sport #1

• Walking
• 30m

Sport #2

• Walking
• 30m

Bike

• 45m
• 15.00 kms
• 20.00 KM/hr

MTB commuting to the mechanic. My turn now...

Sport

• Walking
• 30m

Run

• 3h 02m 25s
• 30.01 kms
• 06m 04s /KM

I thought it was time for a long run as I was beginning to forget how to do it.
Decided to do 9:1 and not be a hero and this turned out to be just about right, I could hold it religiously all the way.

Drank 4 (four, Terry) bottles of Gatorade and ate 1 tofu sandwich with a bit of butter to make it go down easier. Some people gave me funny looks as they watched me do it. Well, they can all suck on their gels and be chased by bees for what I care...

My legs hurt now, 30k is no joke.

Sport

• Walking
• 1h 00m

Bike

• 40m
• 12.00 kms
• 18.00 KM/hr

MTB commuting to the beach and back.

Swim

• 46m
• 2000.00 meters
• 02m 18s /100 meters

OWS at Ohio Street Beach,lake Michigan. Super water temp, quite a few people swimming with wetsuits i.e. triathletes. My pace was actually equal to whoever I was comparing myself against with the exception of two guys that just blew past as if they had an outboard in the rear.

Strength

• 30m

5 sets.

Sport

• Walking
• 30m

Bike

• 2h 34m
• 62.80 kms
• 24.47 KM/hr

Yes, 5:00am! Bloody hell.

Nothing to report other than my attitude's getting worse as I ride in traffic. There's so many dangerous morons!

Got the bread, paper, some ginger bread/chocolate cookies and apples. Yes, apples, like 4 lbs or so. That back pack was heavy on the way home.

I'm glad I made it before the rain started.

Sport

• Walking
• 45m