Run

• 1h 37m 49s
• 7.70 miles
• 12m 42s /Mi

Ugh... super slow. Cut this short as my knee was a bit sore.

Run

• 53m 19s
• 4.93 miles
• 10m 49s /Mi

eh... kind of forced and miserable.

Bike

• 1h 24m 01s
• 24.67 miles
• 17.62 Mi/hr

Another windy day. Ride was cut short. Flatted 40 minutes out and really don't like to ride FURTHER from home with no spare. I see a spare tube as a way home, not a way to continue the ride.

Bike

• 50m 04s
• 15.67 miles
• 18.77 Mi/hr

Left the HRM at home. Just rode like hell. Gnarly headwind heading out... zippy little tail wind coming home. Good, hard ride.

Run

• 30m 09s
• 3.24 miles
• 09m 18s /Mi

more zone 1 and 2 miles. Picked it up the last half mile or so.

Run

• 46m 09s
• 4.59 miles
• 10m 03s /Mi

Steady upper zone 1/ low zone 2 run.

Bike

• 1h 06m 43s
• 22.26 miles
• 20.01 Mi/hr

Threshold testing session.

15 minute warm up, then 30 minutes all out. Last 20 minutes of time trial was 21.3 MPH at 156 BPM.

Good effort.