Run

• 44m
• 5.81 miles
• 07m 34s /Mi

S1-S2: did six 20 second sprints during any easy run. Work VFF Bikila's.
457 cals.

Bike

• 1h 20m 33s
• 25.20 miles
• 18.77 Mi/hr

From Fox Lake to Fairmont Kwik Trip and back.
743 cals

Bike

• 5h 37m 31s
• 112.21 miles
• 19.95 Mi/hr

LONG RIDE. From Kasson to Fairmont. Kasson to DC, to Hayfield. HWY30 from Hayfield to HWY 15 a few miles north of Truman. 15 to Fairmont Walmart. Carin picked me up there.
3547 cals
STATS by each hour:
- hour 1= 21.44 mph
- hour 2= 20.93 mph
- hour 3= 21.67 mph
- hour 4= 19.19 mph

Next marker was mile 100:
- Hit 100 miles at 4:53:47 (20.4 mph average)

Got a flat at mile 101. Not counting the time to repair flat, hit mile 112 at 5:36:36 (20.0 mph average)

Run

• 30m 01s
• 4.16 miles
• 07m 13s /Mi

E2: ran 2 miles out from cabin and back.
383 cals

Swim

• 30m 04s
• 1350.00 yards
• 02m 13s /100 yards

Swim at DAHLC

Bike

• 44m 36s
• 13.00 miles
• 17.49 Mi/hr

E1-E2 - Cycling Class @ RAC
438 cals

Run

• 2h 00m
• 15.57 miles
• 07m 42s /Mi

Ran from Ironwood Springs Christian Ranch on CR's out thru and near High Forest.
1394 cals

Bike

• 57m 49s
• 17.40 miles
• 18.05 Mi/hr

E1
North to Co D, East to 5, South to 16, back to 57, then home.

Swim

• 59m 49s
• 2600.00 yards
• 02m 18s /100 yards

Swim

• 30m
• 1300.00 yards
• 02m 18s /100 yards

Run

• 1h 00m
• 8.00 miles
• 07m 30s /Mi

M2: jogged to KM track, did three 1 mile intervals with 3 min RI in between. IT WAS HOT.
Intervals:
5:57, 5:54, 6:28
796 cals