Bike

• 4h 13m 43s
• 81.00 miles
• 19.15 Mi/hr

Good ride with James, Pat, Joe, Ed, and Glen.
1- 3 hour bottle of Infinit
1- Gel flask (1 hour) of Infinit
1 bottle of water
1 salt pill, twice, when I felt some twinges of calf cramps, went away right after pills.
Not a hot day and overcast

Run

• 1h 06m 54s
• 7.00 miles
• 09m 33s /Mi

(9:05)(9:16)(9:34)(9:44)(9:38)(9:43)(9:38)
Lunch time run with Ed at the Peoria trail.

Bike

• 2h 07m 54s
• 41.73 miles
• 19.58 Mi/hr

Very little wind today and mild temps = Great day to ride. Daughters had Honors night at the school tonight (so proud of them) so no TT's for me (on what proved to be a very very fast night). Thought about riding down through Delevan, but decided against it and rode Bovine to Hopedale to Mackinaw Rd, through Mackinaw, then took Allentown home.

Run

• 1h 20m 39s
• 8.57 miles
• 09m 24s /Mi

(9:13)(9:36)(9:37)(9:45)(9:29)(9:55)(9:08)(8:55)
Run on EP trail. 2.5 miles to hill, up hill (.75 mile - 8'), down hill, back up hill (8'), back down and 2.5 miles back. Met Pat on 2nd trip up hill. Ran with him the rest of the run. Struggled a bit miles 5 and 6, but Pat picked up pace and I hung on. Got to return the favor and pushed him a little the last 2 miles. Really concentrated on form and felt good last 2 miles.