S	B	R	ST
PLANNED
		AM	L	PM	Time
3-Jul	Monday	? Didn't log it
4-Jul	Tuesday	ride 1hr easy	swim 2k	run 20-30min w strides?	2		0.7	1	0.33
5-Jul	Wednesday	ride 50min w 4x1min Z5a pickups			0.85			0.85
6-Jul	Thursday	run 20min easy			0.33				0.33
7-Jul	Friday	ride 20min easy			0.3			0.33
8-Jul	Saturday	USAT Natls 2:10.19, 19:50, 1:04, 44:56, tough course, cramps on run, went a bit too hard on bike			2.5		0.33	1	0.75
9-Jul	Sunday	off	drive to Denver, CO (9hrs)		0
					5.98		1.03	3.18	1.41	0
PLANNED							S	B	R	ST
10-Jul	Monday	ran 36min easy, legs beat	swim 2.5k easy		1.33		0.85
11-Jul	Tuesday	ride 1hr15 through park with Tim G	drive to CO springs	ran 30min easy in CO springs, stormed out	1.75			1.25	0.5
12-Jul	Wednesday	ride 1hr10 in Garden of Gods, hilly	swim 30min in pool with snotty kids and and no lane lines	ran 45min w 6 x 1min pickups, man I am getting slow easy core stuff	2.6		0.5	1.2	0.75	0.2
13-Jul	Thursday	ran 30min easy		Boulder Stroke and Stride, wm up 10min jog, 5min swim, cooldown 15min jog - cool race (1.5k/5k)	1.8		0.5		1.3
14-Jul	Friday	rode 2.3hr with Dirk Friel through Boulder, a bit tired this AM	swim 2.2k easy stuff		3		0.7	2.3
15-Jul	Saturday	ran 45 on Mesa Trail / Chatauqua park			0.75				0.75
16-Jul	Sunday	run 1:25 easy/steady		ride 1:40 up Baseline Rd into Mountains then Boulder Creek Path, nice scenery	3			1.7	1.4
					14.23		2.55	6.45	4.7	0.2
PLANNED							S	B	R	ST
17-Jul	Monday	run 45min easy @ Boulder creek park	swam 3.4k in Fort Collins pool		1.75		1		0.75
18-Jul	Tuesday	ride 1hr 15 easy in Cheyenne greeneways		ran 22min in Dubois, 7,000 ft	1.75			1.25	0.33
19-Jul	Wednesday	run 1:30 in Grand Teton Natl Park around Lake Jenny, friggin beautiful			1.5				1.5
20-Jul	Thursday	ride 2hr in Buffalo Bill park, nasty headwind	swim 3.8k		3		1	2
21-Jul	Friday			run 45min w drills in Bozeman	0.85				0.85
22-Jul	Saturday	swim 3.1k in Bozeman outdoor pool Bozeman has a nice downtown for those taking notes			1		1
23-Jul	Sunday	bike tour starts, ride 65 from Missoula to Darby, MT		ran 24min easy	3.9			3.5	0.4
					13.75		3	6.75	3.83	0
PLANNED							S	B	R	ST
24-Jul	Monday	ride 75m from Darby to Jackson Hot Springs, 1 long climb at m 30	we passed almost everyone on tour :)		4.5			4.5
25-Jul	Tuesday	ride 56 from Jackson to Dillon nice ride, saw a ghost town, a good climb at beginning	ran 41min off bike	ran 5min to YMCA, swam 2.6k ran 5min to hotel	5		0.85	3.25	0.85
26-Jul	Wednesday	ride 70m from Dillon to Ennis	hard climb at m60 (after lunch,ugh)  then all downhill		3.85			3.85
27-Jul	Thursday	ride 54 w a break to see Lewis and Clark Caverns in middle	run 34min off bike		3.6			3.2	0.65
28-Jul	Friday	ride 60 w tempo, good ride from Three Forks to Bozeman			3.05			3.05
29-Jul	Saturday	run 50min easy on Missoula riverwalk	swim 2.4k at Missoula Y, very tired today		1.6		0.75		0.85
30-Jul	Sunday	ride 1hr 20 easy			1.33
					22.93		1.6	17.85	2.35	0