***8/29***BIKE 36 roads to St Bonny and back,including Halstead

Cool down 25,23,22,20,18,16 hrFALLS @2:10.5

26,1:57 hr141

25,2:00 141hr

23,2:03 100% 141hr

60*13-21,2:07 99.6% 146hr

***ROW AD LIFT (chest and bceps- 20,2:09 100% 141hr

8/26***BIKE 36 (hot & Windy) Dunkirk, Medina, hunter,Hamel, Pioneer, Cherokee, 19s, 11 W, independenceS, PagenkopfE, 19s to 151 to Tr…

***SWIM 25 mins ez. —- first swim in almost a year

x500/:45R 14,16,18

Ad100 15,2:15

Ad100 16,2:13

Ad100, 18,2:11

***lsd 18-20, But soft 24s to rest

8/23***BIKE 25, 17.5,700v -Dunkirk, Medina, Brockton N, Hamel, willow s, 24e, Medina E., Dunkirk

8/22***LIFT 50, DYG

Cool down 22,20,18

B***slow afternoon row 20,2:10 100% hr134

***BIKE 33, 17.5, 1250 feet (Dunkirk, Medina, 24w, willow N, Hamel W, 19n, 11W, indepence s...19S, 6, E, Watertown, Brown N, Wayzata Blvd…

12,2:16

16,2:11

16,2:11

2:09 w POPS 15-17s@8:00,5:00, 2:00

17,2:11