Monday 7/5

Noon - Bike to end of pavement on Gold Hill Road.

• This is a nice climb. It really starts on canyon as you leave Boulder and head toward Ned. By the time you turn on to Four Mile Canyon Rd (which is more like 10 miles long) your legs are already starting to ache a bit. By the time you turn again on to Gold Hill Rd you're ready for your king of the mountain jersey. I felt pretty good all the way up the hill. I really need to work on my decent as it's slow but safe.
  
• My stupid big toe hurts where I ripped the nail off last night stubbing my toe. Stupid Carl.
  

Monday 7/4

Happy 4th of July.

The plan today was to do an 80 mile ride up to Carter Lake but the lightening scared us away.

Second option was to do a run after the storm passed. As I was getting ready to run Harrison and Pete called asking if I wanted to Tube and swim with them. I figured what the hell and took today off from real working out but I did tube and play beach volley ball. Had fun and I'll start again tomorrow.

Saturday 7/3

5pm - Easy Bike Ride 75th to Lookout to 95th 23.25 miles

• Nice easy ride working on just keeping my cadence high
• Got pretty windy toward the end
  

Friday 7/2

11am - Bike Hill Workout

• Warm up to Table Mesa/Broadway
• Climb to start of NCAR hill
• 5x2k repeats up Hill
• Cool down back home with a stop at Boulder Cycle Sport for some nutrition essentials on the ride home.
• Climbing was very strong today. I felt great and my last effort was my best climb up that hill yet. Watch out world, here I come.
  
• DIG

8pm - Easy Shakeout Run 3 miles & 30 minutes of stretching

• Hamstrings VERY tight
  

Thursday 7/1

10am - Full Body Strength

• Good work out this morning. Very pleased with dips especially. 3x15 at end of the workout felt pretty comfortable even supersetted with DB reverse lunges.

3pm - Run 4.57 miles very easy

• Very easy and sluggish Double Overpass loop. My glutes and hammies are on fire.
  

Wednesday 6/30

6:30am - Bike 38 miles

• Met Dean and Michelle for a bike ride this morning. We road to NCAR and did 2 repeats up and then came back on Valmont to S Boulder. Great ride. I felt VERY strong on the climbs and better then usual on the flats.
  

Noon - Swim Workout w/ JD

• 250 W/U
• 5x100m Drill/Swim/Drill/Swim
• 10x50m cutdowns w/ 20-30s rest
• 100m easy
• 500m "empty the tank"

• I made it 175m into the 500 before i fell apart. I was able to regain my focus but I lost it early. I went out too fast and paid. My left arm just wouldn't respond and my right hammy cramped pretty bad toward the end.
  

Tuesday 6/29

10am - Run 48 minutes

• Again, no idea on how far but I was in the mood to explore some of the smaller paths around the burger so I did. I still like my mapped routes best though. Very hot but my body finally feels right.