Thursday - July 6

KB Long Cycle
 - warm-up:
 - 2 minutes, 8 rpm, 12kg
 - 2 minutes, 8 rpm, 16kg

Main Set
 - 10 minutes
 - 20kg
 - 8 rpm
 - better than I feared

After Work....

Road bike to trail race
 - 4.79 miles
 - 17:04
 - aveMPH 16.8
 - aveHR 142
 - maxHR 163
 - was running late so rode harder than usual to get there

Vertical Runner Trail race mini-series final
 - 3.1 miles
 - 30:12
 - 9:44 pace
 - aveHR 166
 - maxHR 177
 - felt strong at threshold pace

We were teamed up with another runner and I was supposed to do a 1.5 mile loop after my partner, Jenn, got back from her 3.1 loop.  Unfortunately, she rolled her ankle on a fast downhill section.  Other runners alerted us and we ran the trail backward toward her.  Ultimately, I ended up giving her a piggy back ride for 0.5 miles uphill and out.  We stopped 3 times to rest along the way.  Hope to see her back out there again soon.

Road bike back home
 - 4.81 miles
 - 17:19
 - aveMPH 16.7
 - aveHR 137
 - maxHR 162