Run

• 35m 28s
• 4.00 miles
• 08m 52s /Mi

ran the conestoga trail near work. I did not wear my hrm, because this is "fall maintenance".

Bike

• 20m
• 3.00 miles
• -----

mountain biking with my son(not off-road) in the pouring rain.

Bike

• 55m 40s
• 17.00 miles
• 18.32 Mi/hr

early am ride with maxmattmick. Fast ride with one nice, steep, and long hill thrown in to keep things interesting.

Run

• 15m
• 1.60 miles
• 09m 22s /Mi

transition run on the trail and track.

Swim

• 13m
• 820.21 yards
• -----

slow swim, I felt like a slug. However, it has been 12 days since I have been in the pool.

Bike

• 58m 57s
• 18.75 miles
• 19.08 Mi/hr

nice, med intensity ride on creek rd. Remained aero, and pushed big gears the entire ride. No HRM data.

Strength

• 45m

upper/lower strength, concentrating on power and endurance for the bike.