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Wednesday - July 6

Run #1

12m 05s
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Night Run

Run #2

1h 54m 58s
10.30 miles
11m 10s /Mi

https://connect.garmin.com/modern/activity/1244778495

Calories out: 3844 From lifestyle:2546, From activities:1299

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Tuesday - July 5

Run

48m 43s
4.95 miles
09m 50s /Mi

forgot to charge the Garmin-ran with the Polar
not fun running at night after multiple days off and coming back to a 12 hour day at work...blech

Calories out: 3157 From lifestyle:2610, From activities:548

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Monday - July 4

Swim

1h 21m 54s
3342.99 yards
02m 27s /100 yards

https://connect.garmin.com/modern/activity/1241039235

I think the pace was closer to 2:00, lots of Garmin dropout

Run

35m
3.00 miles
11m 40s /Mi

on the TM

Calories out: 3546 From lifestyle:2554, From activities:992

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Sunday - July 3

Bike

5h 40m 46s
102.07 miles
17.97 Mi/hr

https://connect.garmin.com/modern/activity/1240229384

more pacing practice on a flatter long ride, couldn't hold power goal at the end...but stayed aero almost the entire time and spun the hills and held power pretty well overall, I'll take it

AP=163; NP=173 IF=0.74
HR 122av; 137peak; c=80; 4.1K elevation

Calories out: 6616 From lifestyle:2321, From activities:4295

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Saturday - July 2

Run

1h 25m 34s
10.00 miles
08m 34s /Mi

https://connect.garmin.com/modern/activity/1238195263

with 5x1 mile at 8:00 pace

Bike

1h 01m 04s
15.00 miles
14.74 Mi/hr

out and back, slow and easy; without any Garmin attachments
can't remember the last week I had where my run time was > than the bike time...

Calories out: 4160 From lifestyle:2530, From activities:1630

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Friday - July 1

Swim

1h 52m 37s
5894.73 yards
01m 55s /100 yards

https://connect.garmin.com/modern/activity/1236884916

looped the lake and to beach and back; tired arms; garmin lost 4-5 minutes so my estimated pace was ~1:50

Bike #1

32m
8.40 miles
15.75 Mi/hr

w/u and c/d -adjusted

Bike #2

1h 01m 26s
19.55 miles
19.10 Mi/hr

practicing IM RP --170 watts, being efficient and testing tire pressure
surprised to see that lower is better than what I've been doing

https://connect.garmin.com/modern/activity/1237160121

Bike #3

36m 50s
11.69 miles
19.04 Mi/hr

https://connect.garmin.com/modern/activity/1237160146

last few tests-at 60-70 and 60-65 psi
surprising data..

Calories out: 4903 From lifestyle:2393, From activities:2510

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Thursday - June 30

Bike

1h 32m 13s
29.40 miles
19.13 Mi/hr

Loops for aero practice
1-warmup
2/3-steady, in aero at ~180W
4/5-steady, sitting up at ~180w
6-hard-oly race pace at ~220w
7-steady, in aero at ~180w but tired

https://connect.garmin.com/modern/activity/1235987550

Run