biking 20:00  4.0 mi (5:00 / mi)
easy bike for outdoor adventures in school. we biked to the lake and back for some canoeing and fishing
biking 32:00  8.0 mi (4:00 / mi)
15 minutes to the Y and 17 minutes back
swimming 30:00 
easy swim at the Y, I had to go slow because the lap lanes were somewhat busy and I was getting stuck behind people. felt good and relaxed. no watch
weight lifting 45:00 
started my self designed lifting plan. felt good doing it but didn't get to finish because it was getting dark and i didn't want to bike home in the dark. applying my new knowledge of doing 3 sets of everything and not to the point of muscle failure. it left me tired but feeling good I got home and ate a bagel with peanut butter and a yogurt lets see how well i recover.