Run

• 58m
• 5.25 miles
• -----

over 5 miles of speed work on the soccer fields.

Run

• 1h 35m
• 10.01 miles
• 09m 29s /Mi

10 miles on alii drive

Swim

• 10m
• 200.00 yards
• -----

swam 200 yards to cool off after 10 mile run

Swim

• 1h 00m
• 3200.00 yards
• -----

1x200
1x400
6x25
5x50
4x75
3x100
2x125
1x150
2x125
3x100
4x75
5x50
6x25

Bike

• 50m
• 12.00 miles
• 14.40 Mi/hr

trainer

Swim #1

• 30m
• 1000.00 yards
• -----

Swam at pool with Karen working on form

Swim #2

• 1h 00m
• 2950.00 yards
• -----

Masters
1x50
1x450
6x125
7x100
8x75
9x50

Run

• 1h 21m
• 8.00 miles
• 10m 07s /Mi

Trail run at pine trees
6miles at pine trees and 2 miles on the road at energy lab

Run

• 1h 13m
• 6.00 miles
• -----

Ran the kona 10k course easy with Karen