Bike

• 3h 34m 31s
• 71.60 miles
• 20.02 Mi/hr

HOT & HUMID.
2535 cals burned
Consumed around 990 cals:
- 200 cals(full pk Clif Bloks)
- 400 cals (ABJ: 2 pc GH white bread, TJs raw almond butter, TJs blueberry preserves)
- 90 cals (Hammer Chomps)
- 300 cals (3 servings HEED)

Run

• 25m
• 3.25 miles
• 07m 41s /Mi

Transition run...sucked. Too HOT.
346 cals

Run #1

• 15m 31s
• 2.20 miles
• 07m 03s /Mi

12 min w/u running w/ sprints
3:31 c/d jog

Run #2

• 17m 46s
• 3.10 miles
• 05m 44s /Mi

BYRON GOOD NEIGHBOR 5k
Only 10 seconds off of PR.
340 cals

Bike

• 1h 04m
• 22.00 miles
• 20.63 Mi/hr

Cycling class @ the RAC
A2--about five 3-4 minute intervals.
612 cals

Run

• 1h 24m
• 12.00 miles
• 07m /Mi

Run from RAC on trail up to Douglas trail head. Ran north till GPS said 6 miles, turn and went back same way.
Had Hammer Espresso when I turned around.

Swim

• 1h 00m 04s
• 2405.95 yards
• 02m 29s /100 yards

Pyramid 300, 200, 100 with 50 fast in between. Did two sets. Warm up was 600 meters.

Swim

• 45m 10s
• 1775.00 yards
• 02m 32s /100 yards

Workout in a Binder: Sprint Free 2B

Bike

• 1h 16m 15s
• 27.10 miles
• 21.32 Mi/hr

E1-E3 ride on QR. 34 to 9, up to 16, over to 5, down to Byron then back to Kasson on 34. 34 out about a mile toward DC then back home.
901 cals
Time in z3 is misleading. I did a few stretches which fluxd between z2 and 3, but time only accumulates if in zone for a minute straight.

Run

• 45m 24s
• 6.13 miles
• 07m 24s /Mi

S2: easy to moderate run with seven 20 second sprints
449 cals

Swim

• 30m 22s
• 1200.00 yards
• 02m 31s /100 yards

Workouts in a Binder: Sprint Free 1B

Run

• 04m 34s
• 0.60 miles
• 07m 38s /Mi

Easy run + weights

Strength

• 40m