Run

• 2h 45m
• 16.01 miles
• 10m 18s /Mi

Up Waterton, past the damn to the Colorado trail and then up the Colorado Trail for a bit, and then back down.

Even past a Mountain Biker on the fire road past the damn.

2219 Calories

6.38 Miles to the Damn 1:05.29 10.16mm pace

Swim

• 49m
• 2500.00 yards
• -----

After the run
500 swim
300 kick every 3rd 25 faster
500 pull, breath every 3
300 drill/swim by 25's

8x100 swim, aerobic and even paced on 1:45

100 easy c/d

Bike #1

• 10m
• -----
• -----

Warmup nefore starting the course

Bike #2

• 3h 58m
• 50.81 miles
• -----

Computrainer IM Penticton
From Mile 50 up past Yellow Lake

1522 Calories

Bike

• 1h 19m
• 20.77 miles
• 15.77 Mi/hr

Up and down Deer Creek Aerobic

Run

• 50m
• -----
• -----

Gravel pond, North on the path to the stables and then back around the dirt path back to the gravel pond. Felt good.

I think the 3 day off did good for the muscle recovery

Swim

• 23m 25s
• -----
• -----

First OW Swim of the year.

Out to the last green buoy and back and then out to the sand bar and back.

Felt great to be out there again.