Bike

• 1h 05m
• 15.00 miles
• 13.85 Mi/hr

Urban assault

Run

• 40m 39s
• 5.41 miles
• 07m 30s /Mi

Snug run

Swim

• 23m
• 1100.00 meters
• 02m 05s /100 meters

1000 meter TT 20:59 (pathetic)
plus a final 100m 1:55

Bike

• 1h 40m
• 23.00 miles
• 13.80 Mi/hr

This was hard.

I did something incredible and I did something incredibly stupid.

Incredible: I rode my fixed gear bike from the parking lot near the East Vail Exit to the parking lot of the Vail Pass rest stop! 2400 feet of climbing. Low speed of 4.6 miles per hour.

Incredibly stupid: I rode my fixed gear bike down Vail Pass without brakes at over 30 miles per hour. If you have done the Triple Bypass, you know where the bike trail goes beneath I-70... those turns are narly and without brakes to slow you down, scary as hell!

Run

• 45m
• 5.60 miles
• 08m 02s /Mi

Brick immediately after bike.

Run

• 1h 50m
• 12.10 miles
• 09m 05s /Mi

Lair O' the Bear trail run.
2900 feet of ascent
I pretty much jogged this today. My legs felt pretty good for having raced yesterday. Now though I feel a tight dull pain on the outside of my upper thigh below my hip. I think I'll back off a little for a few days.

Run

• 37m 23s
• 6.25 miles
• 05m 58s /Mi

No PR today.
4th in Age out of 368
Gender: 241 out of 21620

A little disappointed in my time. I was on track to break 37:00 though 5 miles but wasn't tough enough to finish the race well. I totally faded on the last mile.

Overall though, I'm happy. I'm still just 3 weeks removed from my marathon and I have been dealing with an injury that even as late as last night, kept today's race in doubt.

Good effort, not great but I will take it.

Splits:
mile 1:
0:05:36.68
mile 2:
0:06:02.44
mile 3:
0:06:09.17
mile 4:
0:06:06.93
mile 5:
0:05:55.87
mile 6:
0:06:14.07
net time:
0:37:23.14
pace:
6:02 (based on net time)

Bike

• 1h 13m
• 20.00 miles
• 16.44 Mi/hr

Spun out the legs this evening on the urban assault vehicle. My verve-nerve was very tight today. I hope that I can loosen it up in the morning before the race!

This can go either way for me. I feel fit and healthy and mentally capable of going under 37:00 but I just am not too confident in my leg. It is still very sore and tight. I was encouraged on Thursday when I ran a 38 minute 6 mile fun/run/time trial on a very windy day.

I guess the first mile or two will set the tone. If I can go out and nail a 5:40 mile one and a 5:50 mile two, I just need to maintain a 6 minute per mile pace through the hills of 3 and 4... keep it together on 5 and surge on 6 and I should get there. Last year though, I got some bad side stitches at mile 2-5 and in 2005 my shoe untied and I ran with curled toes to keep my shoe from falling off...
Screw it, I'm going to finish off this glass of wine, hit the sack and wake up early and I will get loose. It's going to be a beautiful day to race.

Run

• 20m
• 2.00 miles
• 10m /Mi

easy running with some short strides @ F4

Bike

• 2h 50m
• 46.50 miles
• 16.41 Mi/hr

Rode down to the Chatfield Pond on the Urban Assault bike then swam and ran and rode back home with Dills.

Run

• 32m 19s
• 4.00 miles
• 08m 04s /Mi

Ran nice and easy after the swim. Mostly to warm up; I was freezing!

Swim

• 43m
• 1900.00 meters
• 02m 15s /100 meters

a little faster than on Wednesday (by about 3 minutes).

Bike

• 1h 20m
• 18.25 miles
• -----

Urban assault miles (to be continued)

Run

• 1h 07m
• 8.00 miles
• 08m 22s /Mi

Ran up the Boulder Canyon from 6th along the river... Boulder: is beautiful. If Fort Collins had 1/2 of a clue, they would look closely at how Boulder can grow and maintain it's beautiful environment without turning itself into Federal Boulevard.