Sunday Jul 20 |
 | Cycling 1:35:00 [2] 33 km (2:53 / km) | |
| |
| Through the park then north on gravel roads and trails and back along the highway. |
Saturday Jul 19 |
| Running 1:53:00  19.25 km (5:52 / km) +350m 5:23 / km | |
| shoes: Salomon XA Pro 3D |
| Around the roads just west of the park, over to the park, did the hill loop 15 times (avg 1:34), then ran around the park. Slowed down a lot after the hills, although I felt like I was still running at almost the same speed. |
Friday Jul 18 |
| Running race 18:44 [4] 5 km (3:45 / km) vdot: 53.8 | |
| shoes: Salomon XA Pro 3D |
| Along the triathlon route in the park. 1.25 km splits 4:36, 4:41, 4:47, 4:40. Seeing how fast I am right now, after not doing much for a few weeks. A bit slow, but I should be able to get back in good shape before the Canadians. |
| Running warm up/down 26:00  5 km (5:12 / km) | |
| shoes: Salomon XA Pro 3D |
| |
Thursday Jul 17 |
| Running 1:15:00 [1] 13 km (5:46 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| Around the main trail loop Down South. Took the dog and went slow so I didn't leave her behind. Did two 200m road sprints between fences on the way back, times were 30.2 and 35.1. |
Wednesday Jul 16 |
| Running 52:00 [1] 9 km (5:47 / km) | |
| shoes: Salomon XA Pro 3D |
| Around the park. |
| Cycling 47:00  15.2 km (3:06 / km) | |
| |
| Down South, by the gravel pit on the south and northeast sides, and back. |