Bike

• 1h 15m
• 23.60 miles
• 18.88 Mi/hr

Did first 10 minutes into the park from Wads and Deer Creek.

Swim

• 1h 07m 57s
• 4224.00 yards
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Did 2 out and backs in Gravel Pond with Amy
Aerobic to beach, tempo across and then the 40 stroke aerobic/20Stroke Race Pace all the way back

Rode back to the car and then finished out to get total of 1:15

Bike

• 40m
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Race Prep with EMC

Went from swim beach lot, up to Damn and back and the transition to .5 run in the lot.

Rinse and repeat for a total of 3 times

Run

• 25m
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Bike

• 2h 26m
• 40.00 miles
• 16.44 Mi/hr

Lil bit of heat and wind practice on the Race Set up.

Keeping it all Level 1-2

House to Deer Creek, Ken Caryl, Willow Springs, Morrision(via the Fort) and back on the path with one more climb into Ken Karyl bacl to Deer Creek and then the house again.

Run

• 1h 05m 15s
• 7.22 miles
• 09m 02s /Mi

Run with the EMC Crew.

I'm always amazed with how much faster I do on a run or a wim with other people. Pretty happy with that.

Swim

• 1h 00m
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No clue on the distance. A bunch of out and back with the EMC crew,

Bike

• 1h 30m 30s
• 26.54 miles
• 17.60 Mi/hr

Ride in Cherry Creek State Park

Run

• 45m
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