Run

• 1h 55m 34s
• 15.00 miles
• 07m 42s /Mi

I planned for a 2 hour run. I ended up with 1:55 @15 miles good enough for today. Nice pace probable to fast but felt good. I had a nice breakfast about 2 hrs before this run so I had plenty of energy. I carry 2 10oz bottles and refilled 1 bottle @ 4miles on the way out. I also ate 2 shot blocks @ 8 miles. The temp started out about 70ºF and at the end of the run was about 80ºF. Total ascent 1442 ft mainly rollers and total calories burned 1973.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 1h 37m 23s
• 35.34 miles
• 21.80 Mi/hr

Ride on the Felt up to Boling Springs and back. Real tired getting started so some if off. Felt better after I was done. Total ascent 958ft and total calories burned 2332.

Swim

• 1h 10m
• 4000.00 yards
• -----

Slow swim working on rolling, breathing timing and relaxing the arms in recovery.

1500yds fs @ 26:00
200yds kick 300yds fs X3
1000yds pb w/paddles

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 3

Swim

• 46m 48s
• 3000.00 yards
• -----

1500yds fs @ 24:28
200yds kick 300yds fs X3 @22:20

• Health data: Sleep: 3 Hours slept: 7

Bike

• 4h 15m 46s
• 78.49 miles
• 18.41 Mi/hr

Long endurance ride on the CR1 with some big hills. Pretty easy ride but my butt was given me some fits towards the end. No big deal its just due to the 4 hours in the saddle. This will go away after the first few real long rides. I was amazed how good I felt after this ride. I thought I would be suffering after the long run yesterday.

It was so beautiful out today. I just enjoyed the ride thru the mountains. I was checking out the scenery and all the changes. I love days like this. I could have stayed out another 30 mile but wanted to get back to make dinner for Stacy.

Total ascent 4315 ft and total calories burned 5322.

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

Run

• 1h 45m 01s
• 13.31 miles
• 07m 53s /Mi

Swim

• 21m 01s
• 1500.00 yards
• -----

Short EZ swim

500yds fs @7:01
1000yds pb w/paddles @15:00

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 2h 27m 22s
• 45.02 miles
• 18.33 Mi/hr

CR1 ride today. Hills and some wind. First 10 miles strong winds then the wind subsided then the last 5 miles the wind came back. It was weird weather and a bit cool. Total ascent 3600 ft and total calories burned 3143.

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