10/18-10/24

Monday:

• AM: 3mi (21:30) Easy run after lifting.
• PM: 20 miles on the bike.
  

Tuesday:

• AM: 20 miles on the bike
• PM: 3mi+ (22:30) Easy run.
  

Wednesday: Brick - 20 miles on the bike + 4mi (28:03)

Thursday:

• AM: 20 miles on the bike
• PM: 4.25mi (30:32) + lifting. 3x15 (squat, leg extensions, hamstring curls, bench, lat pulldown, military press) + 3x10 1-legged squat (pretty darn hard).
  

Friday: 6mi (43:52) I did not really feel like cycling today so I ran a bit further. Man, it is really cold outside. I had to run with a hat and gloves. 3x10 1-legged squats + core work and stretching.

Saturday: Brick - 10 miles on the bike + 4mi (30:00) I did not have much energy today.
Sunday: 0 - sick

Completed: 24.25mi + 90mi cycling
Plan Total: 30mi + 100mi cycling

Shoe Mileage - Aegis: 35.75, Tempo: 20