Run

• 49m
• 5.50 miles
• 08m 54s /Mi

With Rhonda along the canal. Just easy, but HOT even at 6am

Sport

• Hiking
• 1h 30m

Bike

• 33m 25s
• 6.83 miles
• 12.26 Mi/hr

This was a BUST!!! After messing around finding the "bike path" which I was told was paved, after two long dirt & gravel sections... THEN I got a flat. HAd pit stop, so got it inflated and it seemed to be holding. But it didn't and I ended up riding the flat till it was dead then walking back. UGH!!

Run

• 54m 09s
• 5.58 miles
• 09m 42s /Mi

Even the run was a bust... It is SO freaking hot here. Started jogging with MEl then the plan was 3x600 at 7' pace then 3x1200 at 7:10 pace. The 600's were OK, but at about .5 miles on the 1200 my HR spiked to 200. I was DONE so I just jogged it home with Mel after that UGH!! 95 at 7am...

Swim

• 1h 05m
• 3500.00 yards
• 01m 51s /100 yards

400 WU then
2x 500
2x400
2x300
2x200
first one each paddles, second swim
4x50 IM order FAST
100 CD

Bike

• 2h 02m 07s
• 32.49 miles
• 15.96 Mi/hr

GREAT loop :) Really pushed the kerr gulch climb after already coming up the canyon from Morrison. 20 min TT there avg power 214. Still need to get to 250, but better than the 190 last time :)

Bike

• 1h 26m
• 19.20 miles
• 13.40 Mi/hr

Intervals up squaw pass.
Tempo- 3'sitting, 2' standing 5' recovery easy spin X5
Fun. Then I FLEW down.

Run

• 29m 49s
• 3.17 miles
• 09m 24s /Mi