Run

• 1h 26m 03s
• 9.30 miles
• 09m 15s /Mi

Ran at the park in my racing flats. My calf are very soar.

Swim

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

Swim after work.

Bike

• 1h 31m 34s
• 25.31 miles
• 16.58 Mi/hr

Road to Piqua with Sean and Scott.

1x6min. all out at 100%. I tried to drop Sean but he just hung onto my wheel.

Run

• 29m 19s
• 3.20 miles
• 09m 10s /Mi

Brick run on the trail at the park.

Run

• 1h 08m 07s
• 7.11 miles
• 09m 34s /Mi

Trail run at the park. Ran in DS trainers.

Bike #1

• 40m
• 10.27 miles
• 15.41 Mi/hr

Trainer before bed. Road until my knees got soar.

Bike #2

• 1h 05m 22s
• 12.05 miles
• 11.06 Mi/hr

Road the MB at the park.

Run

• 43m 34s
• 4.90 miles
• 08m 53s /Mi

Ran in my racing flats at the park. Calf muscles got very soar but my knees felt great.

Sport

• splitting and stacking firewood
• 5h 00m

Run

• 1h 08m 39s
• 7.10 miles
• 09m 40s /Mi

Trail run at the park. Ran in DS trainers. Legs where soar for the first 4 miles and felt good until around mile 6.5.

Bike

• 1h 30m
• 23.00 miles
• 15.33 Mi/hr

Trainer- Bike computer is not hooked up so I guessed at the distance.

Run

• 29m 18s
• 3.00 miles
• 09m 46s /Mi

TM at gym after work. Ran in racing flats.