Bike

• 1h 10m
• 20.00 miles
• 17.14 Mi/hr

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 10'

Run

• 1h 00m
• 6.20 miles
• 09m 40s /Mi

Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Strength

• 45m

• Calories out: 4651 From lifestyle:2577, From activities:2074
• Health data: Hours slept: 7

Run

• 45m
• 5.20 miles
• 08m 39s /Mi

Good Run. Hot and Humid. My legs are still tired and I need to work back to the distances.

• Calories out: 3275 From lifestyle:2668, From activities:606
• Health data: Hours slept: 7

Bike

• 1h 30m
• -----
• -----

WU: Start out at a very easy gearing for 15minutes
MS: Over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
CD: 15minutes

Run

• 28m
• 3.20 miles
• 08m 45s /Mi

Ouch. I have some tired legs.

Strength

• 45m

2 times around, getting better. next week I will be adding three times 2 times with weights and modify the third.

• Calories out: 4334 From lifestyle:2586, From activities:1749
• Health data: Hours slept: 7

Bike

• 2h 28m 40s
• 39.88 miles
• 16.10 Mi/hr

This was brutally bad. It was hot, I am out of shape and well. yeah

• Calories out: 4686 From lifestyle:2596, From activities:2091
• Health data: Hours slept: 7

Run

• 34m 36s
• 3.75 miles
• 09m 13s /Mi

HOT HOT HOT 85 and humid

Strength

• 25m

two times around and getting better. I was dripping with sweat from the humidty in the room

• Calories out: 3280 From lifestyle:2658, From activities:622
• Health data: Hours slept: 7

Run

• 04m
• 0.25 miles
• 16m /Mi

Around the block with Addy. Knee is acting up again

• Calories out: 2730 From lifestyle:2697, From activities:33
• Health data: Hours slept: 7