Swim

• 50m 53s
• 2000.00 yards
• 02m 32s /100 yards

Felt good tonight. I think this might be my fastest 2000yd time (embarassingly). Felt like I could have gone forever. HOpe to fit in one ows this week before xterra.

• Health data: Sleep: 4 Stress: 1 Soreness: 3 Fatigue: 2 Hours slept: 6 Overall Workout: 4

Bike

• 21m 45s
• 4.87 miles
• 13.43 Mi/hr

Commute to work on mt bike. Road bike had low tires. I need to do this more often, it's almost as fast as driving. Busy, busy day at work. Deep breaths.

Run

• 1h 15m 27s
• 5.47 miles
• 13m 47s /Mi

Trail run with Josh around Homestake Lake. Technical trail with rocks, logs, swamps, stinging nettle and creek crossings. The trail turned into a vague livestock path and then we lost it altoghether and ended up wandering walking/running through the woods.

Josh wanted keep going all the way around the lake, which to me looked like it could have been a 12 mile loop, with no trail, without much time before dark. Finally I stopped and told him I wasn't going any further and he tried to convince me we should swim across the lake, but I had my Garmin so we ended up turning around. I think it was a good thing we did. Maybe one day we'll try the whole loop when we have more time.

It was beautiful up there - good spot for practicing ows. I'll have to bring my wetsuit next time. We did jump in the water when we first got there and it was really refreshing. Total climb: 1600 ft.

Bike

• 1h 20m
• 7.30 miles
• 5.48 Mi/hr

Group ride with Sean and Alison, Nate and Holly and Kaylee. CDT at top of Homestake. Turned around at vista. Legs were a little tired from yesterday, but still a good ride. Climb: 1500 ft.

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 6

Bike

• 2h 15m
• 13.50 miles
• 6.00 Mi/hr

Group ride with sean and Alison, Nate and Holly, Eliza, Tim and Kaylee. Rode up railroad bed to Beaverpond-Zelda-Archery Range loop. This is a good loop, they rerouted the Beaverponds so that the climb is much easier, kind of a bummer. Fun ride though. Lots of climbing - 2300 feet. Planning to see some good music tonite and tomorrow at the National Folk Festival here in town.

• Health data: Sleep: 5 Stress: 1 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4

Run

• 42m 46s
• 4.03 miles
• 10m 36s /Mi

Run on CDT over lunch. Kicked my ass. I decided maybe I should do some actual trail running to prepare for xterra. Was averaging 12:30 on the climb and 8:30 on the way back down. It was hot. And there was a hornet divebombing my head half the way. On the positive side though, I didn't have to walk and it was pretty out. Hope to do a long trail run this weekend.

Bike

• 42m
• 3.66 miles
• 5.23 Mi/hr

Archery Range MTB with Josh, Bob and Bryan. Expected to feel tired from running earlier, but I felt great. Made every single section!

• Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 2 Hours slept: 5.5 Overall Workout: 3

Swim

• 38m 30s
• 1500.00 yards
• 02m 34s /100 yards

Lots of stuff floating in the pool today. Gross. Otherwise felt good. I don't think completing the distance at xterra will be a problem, completing it in a timely manner is another story.

Bike

• 1h 15m
• 7.32 miles
• 5.86 Mi/hr

Pipestone CDT with Bob and Bryan. I led the climb. The trail's starting to get sandy and torn up from all the horses, but still fun. I made all but one switchback, made the hardest one. It was beautiful out, perfect golden sidelight.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3