easy ride with the castle rock tri club. Pushed hard on the last 10 miles of the frontage road.

1700 ft of climbing

Loop around home

Did another loop on this route after getting the new tire. I tried a bottle of perpetuem. mixed in a gel for flavor. The winds picked up considerably. I think that's why my avg HR increased.

Rode with Bill on a route he planned from his house. About 28 miles into this ride I ran into a crack in the road, It damaged my rear tire causing a blow out. I put a temporary fix and headed to the nearest LBR for a new tire.

P90X - Legs and Back & abs

Ran the Ridgeline trail with Jamie. I went out strong and finished strong, feeling great the whole way. I PR'd this run by over a minute. I felt like I could have pushed it harder.

My average HR was 4 beats lower than on 6/18. woot!

P90X - Yoga

:-)

P90X - Shoulders and Arms and abs

Ran an out and back route from work. WTF with all the smoke in Denver? I sure hope it clears up by this weekend.

Swim with lifetime masters.
1 x 1500
1 x 500
4 x 50 drill
1 x 300 strong
3 x 100 hard/easy/hard (1:15 best)
1 x 100 IM