Run

• 29m 30s
• 3.00 miles
• 09m 49s /Mi

short run at race site

Bike

• 20m
• 6.41 miles
• 19.23 Mi/hr

bike in weight room before getting on treadmill

Run

• 20m 04s
• 2.09 miles
• 09m 36s /Mi

run on treadmill in weight room shifting between 6mph up to 6.5mph

Strength

• 10m

PB Plank Circles
PB knee tucks
PB pike ups
PB leg lifts
hip dips
jack knives
Obliqe leg rotations

Bike

• 20m
• 6.45 miles
• 19.35 Mi/hr

pretty quick on the bike in weight room. I need to get my bike back to the boat house.

Run

• 35m
• 3.80 miles
• 09m 12s /Mi

I am so weird. I ran an out and back at White Rock. Out was 18:25 and I finished in 35:00. I know I picked up the pace, but it's like it took me the whole out to get warmed up. I know the first mile was 10:00 pace...

Run

• 50m
• 3.93 miles
• 12m 43s /Mi

run walk on treadmill in the garage. It was muggy. better something than nothing. felt good to loosen up the legs a bit.

Bike

• 10m
• 2.62 miles
• 15.72 Mi/hr

slow bike not feeling it today

Strength

• 10m

lunges,
single leg ext, single leg curl, bar dl, bar rdl, bar push press

Sport

• Rowing
• 10m

did a lesson this am in the single and did 2x500M on erg. Not feeling it, waited to long hot and dehydrated still getting used to the heat, I mean humidity!