Run

• 37m 15s
• 4.50 miles
• 08m 16s /Mi

Running in Sturbridge, MA during Synod Assembly

Strength

• 05m

Left, right, and center planks for 1' each

Bike

• 2h 24m 43s
• 46.25 miles
• 19.17 Mi/hr

On the trainer w/Spinervals 30.0 Muscular Endurance Plus

• Health data: Sleep: 3 Stress: 5 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

Run

• 1h 40m 04s
• 11.92 miles
• 08m 23s /Mi

25' 8:30-8:45
20' 8:15-8:20
15' 8:30-8:40
rest of time 8:00

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 4

Swim

• 59m 21s
• 3000.00 yards
• 01m 58s /100 yards

6x75 mix w/u
2x200 (:20RI)
1x100 MOD (:20RI)
2x300 (:30RI)
1x100 MOD (:20RI)
2x400 (:40RI)
1x100 MOD (:20RI)
6x75 (50 free, 25 back) c/d

Bike

• 1h 04m 13s
• 22.00 miles
• 20.56 Mi/hr

On the trainer w/Race Day Video. Great hard workout!

• Health data: Sleep: 3 Stress: 3 Soreness: 5 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3

Run

• 45m 15s
• 6.00 miles
• 07m 32s /Mi

Running in Plattsburgh, NY. What a beautiful city to run in!

• Health data: Sleep: 3 Stress: 5 Soreness: 5 Fatigue: 2 Sick: 2 Hours slept: 7 Overall Workout: 3

Bike

• 1h 00m
• 18.50 miles
• 18.50 Mi/hr

On the trainer...
10' w/u
5x5' (5')
5' c/d

• Health data: Sleep: 3 Stress: 5 Soreness: 5 Fatigue: 4 Sick: 2 Hours slept: 8 Overall Workout: 3

Bike

• 1h 00m
• 18.50 miles
• 18.50 Mi/hr

On the trainer...
Nothing too hard... stayed close to 70% HR and did short pick-ups on commercials during Hulu.

• Health data: Sleep: 4 Stress: 5 Soreness: 5 Fatigue: 2 Sick: 2 Hours slept: 9.5 Overall Workout: 2