Swim

• 24m 16s
• 1500.00 yards
• 01m 37s /100 yards

Short swim after run.

500fs @7:35
1000fs @16:42

225 calories burned 50% fat

Bike

• 1h 41m 04s
• 32.25 miles
• 19.15 Mi/hr

CR1 ride today flats. Still some wind out there and for the first 20 miles it was a mother of dog. The suffering for those first 20 miles was worth it, because the last 10 mile was a nice tail wind and I flew. This was a fantastic ride and felt really good in the legs. Average RPM 91, total ascent 1470 ft and total calories burned 2070.

Run

• 38m 55s
• 5.25 miles
• 07m 25s /Mi

Flat and windy run along the sparkling waters. This was a build up run. Total of 689 calories burned. 15 minutes of stretching afterwards.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Bike

• 2h 32m 15s
• 43.06 miles
• 17.00 Mi/hr

CR1 ride today on hills. LOT of wind!!! Winds were 18-25mph. Hard ride and my efforts show I am very tired. Do you know what is fun? Going up a 10% grade with a 15mph head wind. Total ascent 3171 ft and total calories burned 2781.

Run

• 48m 55s
• 6.50 miles
• 07m 31s /Mi

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 2

Swim

• 46m 28s
• 3000.00 yards
• -----

1000yds fs @15:54
200yds fins kick 300yds fs x2
1000yds pb w/paddles

417 calories burned 50% fat

• Health data: Sleep: 1 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 4 Overall Workout: 4

Run

• 50m 13s
• 6.50 miles
• 07m 43s /Mi

6.5 mile tm run @ level 0-1-2-3-4-1-2-1-0. Pushed the pace every ½ mile from 8:30, 8:15, 8:00, 7:45, 7:30. After the level 4 I kept a steady pace @ 7:30 for 1 mile then finished at a 7:45 pace. This was follow by 10 minutes fast walk cool down not included in mileage time and then some real good stretching. Total of 850 calories burned 45% fat.

The treadmill run went great. No legs problems what so ever. A few hot spots on my feet but these will go away after the break in period. So the next few weeks will tell if these shoes will be my replaced model.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Bike

• 2h 22m 57s
• 41.15 miles
• 17.27 Mi/hr

CR1 ride today on hills with some residual wind from yesterday. Total ascent 3208 ft and total calories burned 2658.

This ride felt good with NO leg pain. Yesterday I got some Asics GT-2140 and will run them tonight after swim.

Swim

• 53m 04s
• 3000.00 yards
• -----

2000yds fs @35:45
1000yds pb w/paddles

568 calories burned 40% fat

Run

• 26m 51s
• 3.25 miles
• 08m 15s /Mi

• Health data: Hours slept: 8

Run

• 36m 28s
• 4.53 miles
• 08m 03s /Mi

Ran today felt good for the first few miles then the right quad tighten up. I ran thru it ok with a different stride. OK that worked then left knee tighten up. What's going on here? Changed strides and that went away. Then right quad got tight again. This is crap!!!

I have 2 pair of running shoes that are exactly the same. I rotate wearing and just reliazied I have about 500 miles on each of them. So I am replacing my running shoes. Yes this is over due BIG time. I think this may be the problem with my weird leg pain.