Run #1

• 49m 31s
• 5.51 miles
• 08m 59s /Mi

Four mile plus most of the two mile loop. Felt really good. Perfect weather for running and not quite as tired as I was yesterday (although I still felt yesterday's long ride in my legs).

Bike

• 1h 26m 35s
• 25.25 miles
• 17.50 Mi/hr

Easy ride with intervals mid way through. Did the intervals out on the ridge. Avg HR during intervals = 157. Avg speed during intervals = 23.7.

Run #2

• 49m 39s
• 5.02 miles
• 09m 53s /Mi

Post bike run. Legs were definitely feeling the previous run and ride. Kept it nice and easy.

Run

• 1h 07m 20s
• 7.51 miles
• 08m 58s /Mi

Out and back on the Hudgson River Greenway with "hill" repeats on the slightly uphill dock (no real hills to run downtown). Super hot and muggy even at 5:45 a.m.

 

Bike

• 1h 34m 45s
• 27.00 miles
• 17.10 Mi/hr

Trainer ride in the hotel room.

Run

• 23m 01s
• 2.40 miles
• 09m 36s /Mi

Hotel gym fail. Went to find a trewadmill post-trainer ride and the hotel gym has three ellpiticals and some bikes, no treadmill. Tiny tiny, tiny so I ventured outside despite the time crunch.

Hoping I'll be able to get to the pool in Chelsea this evening but not sure how late we're going to go at the abitration.

Bike

• 1h 45m 27s
• 31.50 miles
• 17.92 Mi/hr

BSTs on the Trainer. Avg HR during intervals = 147. Sucky to have to trainer ride when its wicked nice outside.

Run #1

• 25m 40s
• 2.90 miles
• 08m 51s /Mi

Run from Downtown Marriott to the Chelsea Rec Center.

Swim

• 45m 06s
• 2500.00 yards
• 01m 48s /100 yards

5 x 500
At the Chelsea Rec Center pool. Nice to swimm in a colder, deep water pool instead of the shallow , warm pool I normally swim in.

Run #2

• 27m 51s
• 2.90 miles
• 09m 36s /Mi

Run from Chelsea Rec Center to Marriott Downtown after the swim.