Nice afternoon run with slightly cooler temps in the mid 80's. Started very easy for the first mile and had no leg cramp issues, so picked it up just a bit for the last 2 miles, but still kept it completely aerobic. Very happy!

421 calories.

Hilly but fun ride today to support the Raleigh Police Memorial fund! Felt pretty good the entire way. Strava moving time was 3:51 for a moving avg speed of 16.4 mph. Very happy with that pace, and VERY happy to keep my HR in the aerobic zone or below for all but a total of 4 minutes out there on those hills!

2893 calories.

Great long ride with TeamCBC today on the Neuse River Trail and up to Wakefield Tavern for lunch. Moving time from Strava was 4:23 for a moving avg speed of 15.7mph. Back at it again tomorrow for another 62 miles at the 5-O ride.

3066 calories.