Run

• 1h 24m 54s
• 13.10 miles
• 06m 28s /Mi

Ran Platte river half. Very solid race. I PR'ed by 3 minutes from last year and got 2nd in my age group and 15th overall. Happy.

Run

• 1h 01m 27s
• 6.00 miles
• 10m 14s /Mi

Ran in Waterton Canyon with the F4 group. z1 pace. Cold at the beginning then it warmed up and I had to shed layers. Should be nice for the half tomorrow. I am shooting for a 1:25. Let's see about that one.

Bike

• 3h 04m
• 54.10 miles
• 17.64 Mi/hr

Good ride with Ray. We left my house and went up Deer Creek and back. Got home and it was so nice we cracked some Coronas. So no swim tonight but that is ok I want to do well on Sunday so I didn't want to over do it. The climb was good but my short power hills need some work.

Run

• 50m
• 6.00 miles
• 08m 19s /Mi

Ran with F4. We did a track workout. I ran with a girl that will do well in tris. Did mile warmup then 4x50 yard strides. Then 1.5 miles in z2, 4 minute walk. Then 3x1/2 mile repeats in z3 with 3 minute walk. Then 4x20 second hill repeats with walk back then cool down of half mile. I ran at my athletes speed so probably all z2. I had no HR monitor today.

Swim

• 52m
• 2700.00 yards
• 01m 55s /100 yards

good swim tonight. I needed a good workout. swam 27x100.
Sets of 5's/. All descending pace. First 500 done as warmup swim then pull with pads, then swim,then kick with fins, that was hard. Then pull with no pads, then swim, then 2x100 easy warm down.

Bike

• 1h 15m
• 24.00 miles
• 19.20 Mi/hr

Did my LT and Vo2 max test at Boulder perforamance lab.
Did the LT test first. Cmae out to 142. I am a bit sceptical of that result. I push way beyound that number for an Olympic distance race. Then Vo2 max came up to 55. That number seemed low to me as well. Anyhow, the number are what they are on this day. Also said my max HR is 159. I don't think so. I have seen 170 on the bike. Not sure what happened. Gotta call Jason and ask more questions.

Run

• 1h 14m 25s
• 10.00 miles
• 07m 26s /Mi

Pretty good run. Much better than yesterday. Started out conservative because the left calf was tight. It loosened up aftera about 4 miles. After the turna round I wanted to negative split. So each mile got faster. Mile 9 was the fastest at 6:44. The last mile is up hill and it was still 7:30. Breathing was better but the legs were tired. Taking the day off from running tomorrow. Decided to do the pltte half also this weekend and test the fitness at speed and distance.