Run warm up/down 4:59 0.92 km (5:24 / km) +11m5:06 / km ahr:130 max:165
Run race 25:32 3.52 km (7:16 / km) +49m6:47 / km ahr:160 max:182 16c
WCOC sprint - crazy forest sprint at Banded Peak School, near Bragg Creek. Was quite tough technically because it was so flat, but the key I quickly figured out was to see the hills. That worked well. Hesitant, made some mistakes, but nothing to write hope about.
Run55:58 5.66 km (9:54 / km) +126m8:54 / km ahr:152 max:175 9c
Awesome run at Lewes LAke on Eric's course with Beatriz and Pia. Epic terrain and course, perfect weather - hot! I feel I am much more skilled than was in this area in 2011.
Long gravel ride with Georgi and Finn - seemed to do the distance no problem. Super nice day, stopped for ice cream at Coyote Video and then beer and fries at end.