Run

• 10m
• 1.08 miles
• 09m 15s /Mi

Treadmill in between the eliptical and aqua jog

Sport #1

• Aqua Jogging
• 25m

Sport #2

• Elliptical Training
• 45m

Bike

• 1h 28m
• 27.79 miles
• 18.95 Mi/hr

10 min level 1-2,
10 min ILT's,
5 min level 2;

3 rounds of
(10 min at 40k effort + 2 min easy + 5 min about 20k effort or faster + 3 min easy)

finish easy

Swim

• 45m
• 2600.00 yards
• -----

Had an alarm clock issue, and got a bit of a late start

Run

• 46m
• -----
• -----

Forgot my GPS.
Ran from C470 and Morrision into Bear Creek East. Ran past Coyote Crossing and up the bug hill and back. BAsically a slight descent out and ascent all the way back up.

Felt good

Swim

• 1h 02m
• 3025.00 yards
• -----

400 swim
400 kick every 4th length faster
2x400 pull breath every 3 on odd 100's, a little faster on even 100s
100 easy

Kick 12x25 on :30 (fins) 4x(1 easy, 1 med, 1 fast)

4x100 swim even paced on 1:40

100 easy back/free

8x50 even paced on :55

100 easy c/d

On the 4x100 went, 1:24(new PR), 1:28, 1:28 and 1:30

Bike

• 4h 08m
• 60.07 miles
• 14.53 Mi/hr

Long and good day of climbing. Wads and Deer Creek, Willow Springs, Rooney Road, up and over Lookout and back. One more lap on Wads to get 60.

Did not push the tempo by any means, but felt much better this time. When I did this 6 weeks ago I was toast by the time I got to Lookout. Today I felt strong throughout.

Run

• 1h 46m
• 10.01 miles
• 10m 35s /Mi

Brick run off the bike. The first 2 miles were at IM pace, the rest was about getting it done.

By the last 2 miles I was cooked.

Went from Wads and Deer Creek, across to Chatfield. Down to the gravel pond, south to get back to the dirt trail, and then back north on the path to the main road and then back up and over toe road back to Wads and Deer Creek.

Used the water wells wehn I could to douse my head and refill. Also took a brief detour to soak my legs in the pond at mile 5.