Bike

• 40m
• 14.00 miles
• -----

L15 easy.

Run

• 27m
• 3.10 miles
• -----

40 laps easy. Estimated time.

Swim

• 40m
• 2000.00 yards
• -----

1x500
10x100
1x100 Back
1x100 Breast
1x100 Free
1x50 golf (30 strokes / 33 sec = 63)
1x50 sprint 28.5
1x50 Butterfly (almost drowned)
1x50 easy.

Strength

• 30m

80 situps
45 back extensions
hamstring stretch

Bike

• 40m
• 14.00 miles
• -----

L14 Easy

Run #1

• 27m
• 3.10 miles
• -----

40 laps Easy. Estimated Time.

Run #2

• 30m
• 3.00 miles
• -----

Run up the hill w/Buddy.

Bike

• 40m
• 14.00 miles
• -----

L15 Easy

Run

• 27m
• 3.10 miles
• -----

40 laps Easy. Estimated Time.

Swim

• 40m
• 2000.00 yards
• -----

1x500
10x150

Strength

• 30m

Hamstring Stretch
80 situps
30 back extensions

Bike

• 1h 04m 24s
• 22.20 miles
• 20.68 Mi/hr

TT start to 2nd bump past Frisco and back. Very windy out of SW. Sunny 58 degrees.

Bike

• 3h 09m
• 60.00 miles
• 19.05 Mi/hr

Goal today was to get some climbing, finish feeling good (like I could run well afterwards), good nutrition/hydration. Have fun.

Breck to Frisco, up to 2nd bump past Frisco (x2), back to Frisco(x2), around Lake Dillon(x2), up Swan Mountain (x2), back up to Breck. (2950' climbing based on USGS contours)

Stopped clock when unclipped. Lots of snow patches, sand, construction, etc, so I did unclip quite a few times. No other rests, no drafting. Did a few circles in parking lot to get to 60.0.

Ate 100 calories every 15 minutes (Balance Bare Sweet & Salty Peanut Butter) (1260 calories). Drank aerobottle plus three water bottles. Felt perfectly fed. Could have had another H20 bottle but overall felt perfect afterwards. Sunny 58 degrees, light north wind.

I'll take it. Usually I'm pretty trashed after a ride like this but not this time.

Bike

• 40m
• 14.00 miles
• -----

Easy L14

Run

• 27m
• 3.10 miles
• -----

Easy 40 laps

Swim

• 30m
• 1500.00 yards
• -----

5x200 W/2 IMs
5x100

Strength

• 10m

Stretch Hamstrings

Bike

• 1h 04m 13s
• 22.20 miles
• 20.74 Mi/hr

This route, TT start to 2nd little bump past Frisco, has 826' of climbing (USGS Contours, 100' minimum) split into four easy little climbs. Today was very windy and 50 degrees.

Run

• 35m
• 3.00 miles
• -----

Up the hill w/Melinda and Buddy.

Swim

• 40m
• 2000.00 yards
• -----

1x500 WU
10x150 fast
Met a nice girl named Maggie who's doing her first tri in a couple weeks at Pelican Fest. She was worried about the swim but I assured her that her swimming was plenty good.

Strength

• 10m

Hamstring stretch