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Sunday - July 3

Bike

4h 35m
80.00 miles
17.45 Mi/hr

Rode the copper triangle route counter clockwise with Don, Jearmy, Ryan, David, Sharon, Julie, and coach Grzgorz. This was the first time I've ridden this route and I loved it. spectacular views, great climbs, and just an all around fun ride.

Elevation Gain ~ 6000 feet

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Saturday - July 2

Run

2h 00m
13.00 miles
09m 14s /Mi

Ran from the gravel pond. Headed towards the waterton canyon parking lot then looped back via single track trail along the Platte. Did this loop 2.5 times. Cooled off the legs in the Platte, this was refreshing. I could have sat there all day with my legs dangling in the cool river.

Swim

40m
2500.00 meters
01m 36s /100 meters

Swam at out Chatfield with Don and Shawn. Swam the first leg out and back in 29:30. Then swam out to the weeds just right of the sand bar.

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Friday - July 1

Bike

2h 01m
37.00 miles
18.35 Mi/hr

Zteam intervals

9 x (2 min on 1 min off, 1 min on 2 min off)

Elevation Gain: 989 ft
Avg Power: 137 W
Max Power: 688 W

Split	Moving Time	Elevation Gain	Avg Speed	Avg Moving Speed	Max Speed	Avg HR	Max HR	Avg Power	Max Power	Avg Bike Cadence	Max Bike Cadence
1	00:41:48	437	15.4	16.2	24.6	115	143	114	551	71	160
2	00:02:03	0	30.5	30.4	38.9	157	168	358	676	103	129
3	00:00:56	0	23.9	24.1	29.8	148	165	6	193	8	115
4	00:01:02	0	30.7	30.7	33.2	152	165	362	606	96	105
5	00:02:58	22	14.0	13.9	31.9	134	167	92	379	50	101
6	00:02:07	0	28.2	28.2	33.1	159	167	306	688	90	110
7	00:00:52	0	19.3	19.8	25.7	149	166	13	116	10	75
8	00:01:00	20	26.9	26.6	29.6	156	166	360	599	91	112
9	00:03:06	0	13.0	13.0	27.2	133	166	52	440	30	73
10	00:01:58	3	27.7	27.9	30.1	157	169	305	589	93	102
11	00:00:56	19	18.2	18.4	26.5	153	168	32	208	16	82
12	00:01:00	4	25.6	25.4	30.0	160	170	368	651	107	127
13	00:03:04	57	13.5	13.5	25.4	141	171	80	319	26	78
14	00:02:01	33	26.4	26.4	34.8	161	173	332	591	93	109
15	00:00:59	0	19.6	19.5	29.4	159	173	55	279	31	147
16	00:00:59	14	26.3	26.3	29.9	161	166	286	535	100	110
17	00:03:04	0	15.9	15.9	26.3	135	166	83	268	47	151
18	00:02:02	4	25.4	25.5	29.9	152	167	260	560	92	133
19	00:00:58	20	16.2	16.1	28.0	160	167	97	221	60	165
20	00:00:57	12	23.0	23.0	28.7	164	168	316	657	94	110
21	00:02:56	29	12.2	12.2	24.8	142	168	87	225	41	170
22	00:02:01	25	26.9	27.0	29.8	158	170	270	583	85	129
23	00:01:02	11	16.5	16.4	24.9	165	169	161	253	63	79
24	00:01:01	31	18.4	18.5	21.6	167	172	344	475	94	105
25	00:07:02	62	12.1	12.1	20.0	139	172	104	335	58	142
26	00:02:02	4	30.6	30.6	38.6	157	170	305	642	97	118
27	00:00:57	0	28.7	29.0	34.3	157	170	4	76	6	113
28	00:01:01	0	29.0	28.7	31.0	158	167	324	577	87	157
29	00:02:58	21	11.6	11.6	24.6	141	167	72	154	30	143
30	00:02:00	0	25.3	25.3	32.1	151	163	250	634	87	103
31	00:00:57	0	17.3	17.5	24.8	156	164	64	253	25	66
32	00:01:02	10	28.1	27.8	30.5	158	162	259	532	94	116
33	00:03:00	11	14.7	14.7	26.6	133	162	37	267	24	83
34	00:02:01	4	29.3	29.4	32.5	156	169	292	607	96	116
35	00:00:56	20	19.7	19.7	32.3	161	171	63	248	39	101
36	00:01:02	22	23.3	23.4	28.0	160	165	293	543	100	119
37	00:16:07	96	13.7	15.4	33.5	126	165	63	329	38	140

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Thursday - June 30

Run

1h 00m
6.00 miles
-----

Ridgeline trail run at lunchtime.

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Wednesday - June 29

Run

1h 20m
9.00 miles
08m 53s /Mi

Track workout with ZTeam. Got the new pactimo race kits today...I might not be fast but at least I'll look good!

Warm up
2.5 mile

Main Set
4 x 2k with 400m recovery

Lap Pace/mile Avg HR
1 7:18 153
2 7:08 159
3 7:18 160
4 6:59 166

Cool Down
1/2 mile