Challenging weather – or PERFECT weather as David Goggins would say!  HOT HOT HOT and humid!

Fri night interval training: after setting PR for mile run in 7:48 min (best by 6 sec), could barely finish the next and was pretty slow on the last but solid effort!  Two flies in the mouth.

Sat bike:  Biked 42 miles – furthest ever (my tracking got messed up as I forgot to restart once en route) with Teresa Kimberley here in Hollis which is a record for duration, 178 min 1562′ elevation, 3:06, 14.1 mph.  One bee sting on leg, one chain incident, homemade pancakes by Kenny at the end!!

Sun run:  17.68 miles total 99% running on Hollis trails (all but ~4 miles shaded) in very hot/humid weather.  12:27/miles pace in 3:40 hours.  Traded off hills for distance in shade today with the heat.  Furthest I’ve ever run by ~4 miles and am not crippled at all!  Ran last mile in 10:43!  One fly in mouth, jumped a snake, chased by one dog, one tick, two idiots in cars, two bathroom breaks at Silver Lake Park, one nice farmer who helped me when I went awary into his fields

What went well:

• Hydration and nutrition – followed plan and used new inov-8 pack
• Felt absolutely awesome on bike – not even stiff from riding/could have easily kept going
• Did run in heat and humidity and practiced running tired
• Carrying toilet paper for runs paid off
• Didn’t do a lot of downhill running and feet felt good in the Altra superiors/not technical trails
• Because right shoulder feeling better, started doing pull ups this week (crippled today)!!!!  Let’s get working that upper body now

What to do different:

• Fix bike light situation/rear wasn’t charged.  Need USB power strip by door to keep lights charged.  Should get light for helmet
• More mobility

Checkin on body composition/looks – nowhere near six pack which is discouraging – maybe not the best lighting but here I am: