Bike #1

• 51m 04s
• 12.64 miles
• 14.85 Mi/hr

Commute home. uneventful.

Bike #2

• 55m 33s
• 12.65 miles
• 13.66 Mi/hr

500 Cal
Got stuck at lots of lights due to missing a turn.

Run

• 33m 01s
• 3.58 miles
• 09m 13s /Mi

4.03 w/u
6 x quarter mile intervals
1: 1:49
rest 2:11
2: 1:51
rest 2:16
3: 1:57
rest 2:34
4: 2:00
rest 2:27
5: 2:11 (uphill)
rest 2:31
6: 2:00
c/d 5:05

Very hot out there.

Run

• 31m 25s
• 3.40 miles
• 09m 14s /Mi

No HRM strap.
Slight hills.

Bike

• 1h 56m 01s
• 31.27 miles
• 16.17 Mi/hr

Felt good to be back on the carbon bike! Like flying!
Went up to Alum Creek, around the course once, and back home. Bad accident at Alum Creek, which delayed me. Hope it wasn't a cyclist.

Swim

• 1h 00m
• 3200.00 yards
• -----

w/u
1200 straight
rest
1200 straight
c/d

Incorporating new stroke technique, which is tiring. It's increasing my power, but I have to work back up to my distances again.

Run

• 54m 09s
• 5.30 miles
• 10m 13s /Mi

Hill workout: Did the bike path with the jogging stroller. out and back. Stopped at the turnaround so the kids could play on the playground. Felt drained due to AF1.

Bike #1

• 51m 23s
• 12.55 miles
• 14.65 Mi/hr

511 cal

Forgot HR monitor.

This included a couple stoplights. Man, that bike feels heavy now!

Bike #2

• 51m 33s
• 12.55 miles
• 14.61 Mi/hr

max speed 25.6
This new commute is really a good workout! Not sure why the average speed is so low. The couple lights I have to wait at must be really long ones.

Run

• 46m 27s
• 4.89 miles
• 09m 30s /Mi

Hot lunch time run. Had to get back for meeting, so cut it short. Downhill on the way out, uphill on the way back.

Swim

• 20m
• 1200.00 yards
• 01m 40s /100 yards

400 w/u

3 x 200 on the 3:40
Did really well on this, practicing new technique tips. I was coming in on the 3:20, consistently!