I was able to do the whole workout in Lane 2 today.

Then I ran for 1:00 with the 4 run / 1 walk pattern and I felt really good.

I drove up to Boulder and parked in a shopping center lot at Folsom and Arapahoe. I headed up Folsom and rode one loop of the first section of the IM course and the second section of the course. The second section was much harder than I thought it was going to be based on looking at the elevation profile.

I rode approximately 4:54 and covered just over 70 miles averaging 14.4 mph. I'm happy that I averaged over 14!

I did a 2200m Masters swim workout and then I swam 2 X 500m.

At least I am comfortable that my swim is going to be in good shape for the IronMan!

I rode for just under 1:10. I was a little slow getting to Jewell / Alameda.

I rode for about one hour and then ran for about 15 minutes.

I didn't get out the door fast enough to make it to the Masters workout on time. So, I went to Green Mountain and did my own workout. I put together a 2200m workout. Then I ran for about one hour doing run 4 / walk 1.

I did a run 4 / walk 1 workout for 90 minutes. At first I was thinking that I wasn't going to be able to do the 90 minutes, but I ended up loosening up and getting comfortable.

I had to break my workout into two parts today.

I rode an extended route to a birthday party and spent about 1:40. I took Jewell / Alameda / Rooney / Golden Trail / Johnson / Ford / Iowa / Washington / Golden Trail / Golden Gate Canyon and then looped back to the party. There was a stretch on Ford that was the steepest inclimb I have ever ridden. Fortunately it was reasonably short or I might have had to get off my bike.

I didn't actually use my Tempo Trainer for the workout. But, it was still meant to be something of a tempo training workout. I swam 6 X 500. It took me about an hour and each repeat was right around 10 minutes.

This is the longest I have ever swum in one session. I'm moderately tired, but feeling great overall. I'm glad that I did this set today. I think it's worth doing again sometime before the race in August.

I rode for about 1 hour on the Morrison to Alameda / Jewell loop.