Gravy is a Beverage

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June 18

Run

54m 49s
5.10 miles
10m 45s /Mi

Ran before church services. Had only run once in the last week and was anxious to get a couple of good runs in before my first tri next Saturday. But, don't want to kill myself.

Goal this morning was to warm-up and then run 30 minutes at a 9mpm pace...my goal pace for Saturday.

w/u - 1 mile (9:34)
stretch (3:30)
run - 3.5 mile (31:41) (9:05pace)
c/d - stretch and jog/walk .55 mile (10:03)

Almost made my goal pace :-) Ran the last quarter in 1:53 or a 7:32mpm pace. Felt good about that.

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June 17

Back from camp today. Spent a week at Whispering Winds Bible Camp in southern Missouri. What a great week :-) It was a "wilderness camp". We slept in tents and cooked over fires all week. An overnight canoe trip was included. The beach we camped on had a 35 foot cliff that our guides set up some ropes for rock-climbing and r@pelling. The kids had a blast. Also found a 25 foot cliff to jump off. That's a rush! Especially when you could see the bottom of the river...it was about 10 feet deep. I gave a Bible lesson each night as part of my responsibilities...we also had a missionary from the Amazon up for the week.

Only got 3 hours of training in ....officially. I guess all the hiking and canoeing should count for something :-) Wish I would have got a little more since my first tri is on Saturday. This should be my taper week, but I'll probably work a little harder than planned on Mon thru Tuesday.

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June 16

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June 15

Bike

2h 25m
22.30 miles
9.23 Mi/hr

Stole away for a couple of hours from camp for a ride. Wow! Killer hills. This was in Southern Missouri on the edge of the Ozarks...whew. Some of the longest steepest hills I've ridden. Beautiful ride...especially riding over some of the rivers and streams. Longest ride of the year. Not sure how many miles...I'll figure that out later.