Swim

• 1h 00m
• 3200.00 yards
• -----

Felt REALLY strong today. FINALLY my pull strength is coming back :)
500 mixed WU
5x300 (3 pull, 2 swim)
5x200 (2 kick fins hard, 3 swim)
Was tired on the last 2 100's but GOOD overall.
200 CD

Bike

• 1h 15m 58s
• 21.88 miles
• 17.28 Mi/hr

In Phoenix- HOT Including 6x4min TT- which I nailed :)

Run

• 15m 19s
• 1.99 miles
• 07m 42s /Mi

Off the bike. Felt surprisingly good considering the heat. Legs felt actually strong and fresh :)

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 :)