Run

• 33m 12s
• 3.50 miles
• 09m 29s /Mi

Well this was my attempt at doing a long run after my long bike day. I had no energy at all. So I turned my run into a recovery run and will do my long run tomorrow after my swim.

Strength

• 20m

Quick workout before bed. This is all I had time for today.

lunges, hips, back, core

Bike

• 3h 07m 19s
• 53.00 miles
• 16.98 Mi/hr

Road with Matt and Matt to Kiser lake and then some hills around Port Jefferson.

My neck, shoulders and upper back are way more soar then my legs.

Run

• 1h 13m 22s
• 8.38 miles
• 08m 45s /Mi

Ran in DS trainers at the park. Quads soar the entire run. Energy level felt very good again today on the run.

Bike

• 1h 22m 54s
• 26.02 miles
• 18.83 Mi/hr

Road to Piqua with Sean and finished the ride with one loop of gearhart hill. Good energy and road just above Olympic effort.

Swim

• 40m
• 1300.00 meters
• -----

7:35AM swim

Run

• 56m 43s
• 6.32 miles
• 08m 58s /Mi

Hill work- Did six loops of the hill by my house. Quads where on fire by the time I got done.

308 Ft. of climbing

Swim

• 22m 45s
• 800.00 meters
• 02m 50s /100 meters

7:30AM swim. Back is soar from yesterdays weights.

Bike

• 1h 47m 43s
• 31.68 miles
• 17.65 Mi/hr

10 Loops of Gearhart hill. Great ride. Lots of energy and great effort.

1279 feet of climbing

Swim

• 24m 43s
• 1000.00 meters
• 02m 28s /100 meters

7:35AM

1x1000 with Austin

Strength

• 20m

Gym before work. Did Dave Scott hip workout. Also did lunges,back,core.

Run

• 1h 08m 42s
• 8.07 miles
• 08m 30s /Mi

9:30AM

New training plan starting this week. So I also started it off with a new pair of DS trainers.

Quads where soar for the entire run. But energy level was great. One of my better training paces I have ever ran. Had one scoop of EFS before the run.

Swim

• 28m
• 1000.00 meters
• 02m 48s /100 meters

7:15 AM

2x500

Strength

• 15m

Lunges, table push ups, table triceps dips. Did these at work today.

Did hip work after work.