Last day of cycling in Bend.  The smoke has cleared and we started the day with a clear blue sky and views of all the seven peaks surrounding Bend.  Today the agenda called for a morning swim – 3 hrs bike with some cadence strength intervals on the climb up to Mt. Bachelor..followed by a fast focused run off the bike.

I missed my first workout in August today.  After picking the kids up from camp and running around with dinner and the group on Wednesday night, hot temps etc., I knew I needed sleep.  I didn’t get to bed until later, and I can feel the body creeping closer to the edge: training + kids + daily activities/work/dogs/life was starting to affect my recovery from these past 4-6 days of training.  I needed a good nights sleep – which I got (9hrs!)…and skipping a swim, well, that is one area I feel I can ‘catch up’ again quickly if I miss one…and I sorta feel good about my swimming for IM..

Off to camp after making morning lunches and breakfast etc…last day of camps!  Then off to ride bike.  Solid ride.  Legs responded immediately on the intervals – started off a little hot, but stayed within ranges (just creeping to the top end) – and I like playing mental games with this:  if I commit to a number early, well then I am ‘stuck’ holding it throughout the intervals…Can start off hot without standing by the watts/pace etc.  my…own…fault…right?  Finished a solid ride over Bachelor to the lakes and back, (60 miles) in 3:05, then off to run:  6 miles, dead on race pace.  Not quite as fast/smooth/controlled as the other day as well as I would have liked, but never compromised form, footwork and focus to finish the 6 miles as ‘asked’..

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Then – with my Park City training buddy in town, we closed out a good 3 day block with beers and lunch at Cascade Lakes Brewing Co.  Off to get kids from Camps, then to pump track for some dirt biking fun…ouch…late night dinner out in Bend…and a few drinks too many as the morning alarm clock’s gonna hurt…7am swim:  5000 meters of steady work at pacing sets.  Later stretch cordz, core and strength work.  Easier day is planned.