Run

• 18m 54s
• 3.10 miles
• 06m 06s /Mi

Ostrich Festival 5k. I finally got my new 5k PR. It had been a year, but I smashed my old PR by 45 seconds. I felt pretty good for the race. I ran a 6:01 first mile, 6:17 2nd mile, and a 6:07, then ran as hard as I could the last tenth. I won my age group and was 4rth overal.

Bike

• 59m
• 12.30 miles
• 12.51 Mi/hr

MTB the DC today. Good ride. I rode pretty hard today and sprinted from the tank back to the sign at the entrance to DC in 14:40 @ 14.3 mph avg.

Strength

• 15m

Run

• 1h 00m
• 5.00 miles
• -----

Track workout 4x1 mile with the 3rd mile ran hard as possible.
Ran a 5:30 on the 3rd mile.

Strength

• 30m

Did all the machines in the fitness center. All at 1 set X 20 reps.

Bike

• 45m
• 13.00 miles
• 17.33 Mi/hr

Great workout on the stationary bike. Constant on level 12 for 30min then some intervals at level 14. Sweated ridiculously!

Run

• 13m 22s
• 2.00 miles
• 06m 41s /Mi

Brick workout again. Ran 2 miles hard as I could.

Bike

• 30m
• 10.50 miles
• 21.00 Mi/hr

Rode the stationary bike at work. All new top of the line equipment. Fun stuff! Worked me good.

Run

• 09m
• 1.30 miles
• 06m 55s /Mi

Played on the new treadmills, very very nice. Got it up to 5:40 pace and ran a 1/2 mile at that pace. Maxed the HR at 150.