Aubree Gailey

Ran for 1:05 today.. yep all by myself.. and honestly the first 20 minutes are the hardest to get through.. I looked at my watch at 13 minutes and wanted to be done already but then I just kept goin and goin and I started to feel great.. I wasn't worried about the time at all I would have even gone longer but I had to head back and plus that was long enough eh.
I ran from my apartment up by orem target and that area. I had to take a quick gas station stop about 40 minutes in or I was done for but no worries I felt just great after that :)
I was hitting about 8:25 for the first 6 miles and then an 8 and for the last mile I averaged 7:40 pace.. not bad for feeling a little slow lately
 -I even got myself to do my abs and push-ups today .. I need to get on top of that!

I started out real good today and was going out for a 70 min run.. I climbed one of the biggest freakin hills in orem and tried to go a decent pace today and I was fine for about 25 minutes but then I started getting a little lightheaded and just didn't feel good whatsoever and felt like just walking back but of course I couldn't do that... that would take for freakin ever so I just tried as hard as I could to keep the semi-same pace and just get back.. so I ended up doing a 50 min run-- 6 miles around orem
I must say going down that huge hill on the way back.. man just felt great even though I felt crappy.. I love downhill! It was awesome there was a little speedometer as I was going down the hill and I had my garmin watch on which awesomely picks it up on the  speedometer and the car went flying past and it said like 45 miles per hour and then I went cruisin by and it said a big woppin 10 mph.. haha  That just made me laugh in my moment of hurty-ness :)

Today was a pretty good day for me I guess.. not as bad a yesterday! One thing that definitely helped was that I was WITH THE TEAM AGAIN!!! I love running with people (obviously..most people do but ya know) It just makes the time fly so much faster and you don't realize how much you are hurting or really how fast they are pulling you either! I ran so much faster with them and didn't really notice.. I knew I was going faster but I didn't hurt as badly ya know.. cause I have been going probably like 8:30's or 8:50's most days.. I don't know but today we went  8 miles in 1:04 which was averaging 7:53's so we hit 8:02, 8:00, 7:41, 7:36, (then we stopped at our half way turn around spot and streched  a bit..) then 8:04, 7:48, 7:44, and 8:02. That was really good for just after Christmas break for me :)

Man today.. what a Beast!! We drove to golds in provoish so that we could get out of orem and run somewhere a little different for a change.. So I loved it.. at first. We were going a pretty good pace.. probably like yesterdays and we went up by byu then by the provo temple and then into some neighborhood and then out even farther to 4th south by the freakin huge houses and onto some cool "secret" path and up some more hills.. and some more hills.. oh wait and some more hills. we had 4 people turn back early and I sure felt like it they turned back at like 25 minutes and went back but we did this huge long loop and ended with a .. huge hill (what a suprise) I stuck with bug, stephanie talbot, karinne, shelise, and angie.. I probably shouldn't have gone with karinne, shelise, and angie... they always do crazy stuff and go way long too... we ended up going 75 minutes and managed to make our way back to golds after a long while.. boy today was sure tiring!! but I made it through.. I was only worried to do that and go that long because we have a meet in 2 days (sat) It's not an important meet.. just byu indoor meet but still! Oh well.. what's done's done :)

Today was a pre-meet workout since it's BYU indoor invitational tomorrow. We ran to orem high's track (20 minutes) did 4 200m's (which were supposed to be our starting pace for the mile.. but of course they were like sprinting it) I feel like they always push everything more than we are supposed to do. Then we had the run back and we took about 25 minutes to get back. I sure don't feel ready to race tommorrow.. My speed seems to be all GONE!! I need it back! and we have just been doing distance distance distance runs which doesn't help increase my speed but I'm sure we will be doing some speed now. We'll see how tomorrow goes :)

Today was my first Indoor Meet and my first race since my injury.. I wasn't expecting anything good by any means. The last real race race was the wyoming meet for xc and cross country is a lot different than track.. that's for sure! I asked my coach what event I should do and they told me the mile and that has always been my worst and least favorite race.. for some reason I can't  get myself to pull out a decent time. I would have rather done the 800m but they said I haven't done enough speed to be up there with the others but in my head I figured it was less distance and I loved that one in high school. But sure enough I went ahead and did the mile and I don't know what time they put me in as (probably my PR from high school) cause I was #7 and we were put in order by times.. I was standing next to Bug and she ran a 5:08 in high school so I knew that that wasn't goin to be good..
Honestly I did as best as I could for not having done any speed work at all at all and just getting over an injury but it is always disappointing when you are used to hitting a certain time and you were no were near that time.. I used to run 5:30's and if I weren't injured I could beaten that for sure cause that's not the greatest (hence--worst race) but I think I ended up with a 5:45 or 48 or something.... What more can I say.. Mile is Just Not My Thing :) That pretty  much sums it up!
I just need to get back to normal and improve by outdoor. I'm not expecting anything during indoor season :)

Today was the wonderful day for the Brutal Orem Hill Workout!
It consists of 5 wonderfully insane hills.. (well they are like 600m long) and boy to they tire you easily!! And me.. I was sick! I have been downin cough drops like none other and we get this workout. I ask my coach if I should still run it or run on the treadmills and he said "do you feel like you need to run inside" and so I just ran outside (even though it probably wasn't smart). So the first hill in this workout is the one up campus, going up past the institute to the top, then you always run back down the hill to cool-down. The next hill is 800 south's hill, then 600 south's hill,  then center streets hill. I did campus, 800, and 600 south's hills (so three of them) and at the top of my third coach was waitin up there and I was just dying.. couldn't breathe! I was like gasping for air and couldn't keep up with the team.. so he had me stop and jog around until they were all done. There were two other girls that did the same.. Brittany and Kalina. One reason for not being able to breathe today is that the air quality is so so bad-- Red alert.. so that could have been a factor but I don't think that was the only reason for sure.
Throughout the whole workout we ended up doing 6.5 miles :)

Then we met in the gym to do Plyometrics (boy to we distance runners look way out of place doin "idiot drills." We should hae been doing these a lot but we haven't done them and man we just looked ridiculous and silly).

Today-- yes another Red Alert so we went above the inversion and ran up on the trail where the "vertical mile" is. After the steep terrible mile it levels out and it a nice run. It was a little difficult because the trail was still snowy and icey but we got used to it and found many little holes that were too difficult to see but yet we found them :) Today was actually a good run for us as a team.. we stuck together and kept a talking pace.. which was great and unusual. (Our easy recovery days are supposed to be tuesdays and thursdays) It was a good run for me.. the hills were hard for me at the beginning and I couldn't breathe so well ... for some reason hills just make me mentally shut down although they didn't used to. Overall today was a good run.. I went 60 minutes.. I turned around at 30 with Bug and Stephanie Talbot and the rest  were going 15 extra minutes so I knew I had to take it easy today on our "Easy Day" so that was good for me (For once I didn't follow the rest just because I thought that going the extra was always better.. sometimes it's really not). Today was bad air and  I'm sick and have had a cold (sore throat, stuffy/runny nose, cough.. and who knows what else) since saturday night.
After the run we did Plyo Drills..... and I ate some lovely white "clean" snow-- man I was just so dehydrated and just needed some water somehow so I went to my good friend snow :)

Today... SPEED WORKOUT!
I actually liked this one too.. it wasn't like 1200,1000,800,600,400 and then again...no no no that is terrible! Today we did short distance stuff!
Float the first 100m (curve) and sprint the 200m and jog the last 100m (4x's)
Float the first 100m (curve) and sprint the 100m and jog the last 200m (4x's)
Sprint the first 100m (curve) and jog the last 300m (4x's)
(3 miles of speedish stuff) It went something like that well I just don't remember what we did in the middle.. that's all :)

15 min warm-up and 15 min cool-down

Now we are doing Thursdays on our own days-- Which I actually really love!
You have one day to do what you feel you need to do personally and go wherever you feel like going. Obviously everyone's schedules are all based around practice time and so people (including myself) just go at 12:00, normal practice time.. but we actually leave at 12 rather than meet at 12 leave by 1:00 so it is actually really nice to get practice done quickly so I have more time do get homework and everything else done.. So Nice!
Today it was me, Brooke, Kalina, Steph, and Krystal who just kind of met up at the same time so we went all together. We went down by the lakeish and looped back but we went out really slow which was very good for my body because it is just exhausted from this week and yesterdays speed and pilates class and man I just needed some slow.. on the way back we obviously sped up but that's a gaurntee.. it's the adreneline of almost being back plus steph and krystal had a class to get to so.. but today was just a 40 minute run

I had no time at all to run today.. I had a whole 30 minutes to get in a run before it was time to leave for work so.. I had to drive to the school because I left my shoes in the locker room and I took off going around campus.. which gave myself a few tough hills and I tried to plow right through them. I kept a rather fast pace the whole time (hence I was hurrying) I was only out for 16 minutes. 7:50 avg for the first mile--which had the hills and like a 7:20 avg mile for the last mile.. yep a whole 2 miles today. I stretched and then rushed home, changed, grabbed food and was out the door.

No real run.
I even got dressed to go out and run but my lower leg (same area that was hurting when I had my stress fracture) was hurting but on my left leg. I honestly didn't wan't to go out on a long run and just make it hurt more.
I did stay active that day though. I went to the gym and shot some hoops. I was tired at the end of that. The best running I got in during that was that I convinced myself to do lay-ups over and over again without stopping.. which was some sort of running speed workout I guess you could say. But playing basketball didn't seem to bother my leg so much vs running so that's what I did :)

Speed workout
Man all of us struggled today. I don't know what it was.. that we were all tired, it was freezing, and the air is still terrible.. I don't know. All I know is that I have a real hard time breathing and also getting my legs to move faster. I have this bad mentality that "they are faster than me so it's ok if I lag off behind a bit" but I know I can't do that but my body is conviced to listen to it.
Last speed day I did real well at keeping up with Shelise but i still struggled to breathe that day too. Today wasn't even hard. It was 4-6  1200m  but I went with the 800 runners today and did one 1200m and three 600m. None of us were quite hitting the pace right but it was just hard for some reason today.
The breathing problem or whatever it is, I think it is the same problem that Kalina has on my team. It's like asthma but it's in the throat not the lungs. It's called Vocal Cord Dysfunction or something like that, maybe that's not it but I swear I have it.. who knows.. All i know is that speed workout get me real good

Speed workout:

Distance day-
we did the golds gym loop. down to center st up to 800 and down past golds and down university parkway, around walmart and back to the school. Today was pretty decent

Thursdays on your own day-
I was doing homework and school stuff All day long so I didn't get out on my run until 5:30p and it started getting real dark out so I had to cut it a little shorter than I was planing on going. I only made it for 26 minutes. from the school to target and back.

Geneva Road South Loop:
over the freeway, headed south forever, then turned east, and left at the round-a-bout onto this dirt trail that was half  covered in snow (that was fun because I had never been that way before). I did really well for the first 30 minutes hit a little bit of a wall and then was able to pick it back up within the next 10 minutes and I was back up at the front. Good run today. It actually seemed quite fast!  We went for about 63 minutes

Dang what a good run today!
Today we went east down 800s forever.. which entitles 2 giant hills. We went all the way to Canyond Rd in Provo and headed south til university parkway and headed back which also lead us to one more elongated long lasting brutal hill :) Not only did we do good hittin up some hills but we kept a pretty fast pace overall. (7:53)
Mile paces: 8:58, 8:21, 7:44, 8:13, 7:43, 8:01, 7:54, 7:49, 7:06, and 6:31 for the last .5 miles. You can basically tell exactly what was going on.. the beginning you can see that we were just starting out and then got faster then hit a hill got back on pace then hit a hill then back on pace then faster and  faster and obviously a good little downhill at the end of our run :) I definitely pushed myself to stay up front and not lag behind today so I did really well today

Ran for 75 minutes (1:15 h)

Today was Speed Work out by the cemetary (and vertical mile) in orem:
600m flat with 200m uphill so total of 800m x 4
First lap: 2:56 -- 5:46/ mile
Second lap: 2:55 -- 5:50/ mile
Third lap: 3:01 -- 5:58/ mile
Fourth lap: 3:00 -- 5:55/ mile (this one I had a hard time during the 600 but did very well up the hill)
Total time for the 2 Miles: 11:53 -- 5:52/ mile (max: 3:53/ mile)
After we did 2  200m as fast as we could-- man I forgot what it felt like to go full out

We did a 20 minute warm-up and cool down

Oh Yes! Wonderful Thursdays! -- On our own Thursdays
I really need one day like this at least. I can go whatever pace I need to Actually Recover. I went for like 55 minutes today just on a little jaunter down by the lake by myself today.

25 min warm-up (to orem track from uvu)

SPEED WORK -  400m at 81 seconds. We had 90 seconds rest.
We did three of them then got a six minutes fast active rest then three more then six more minutes of fast active rest then did three more 400's (9 total)
I did really well today. He wanted us to hit 81 seconds exactly and most of the girls' times were all over the place but I tried really hard and hit 81 seconds every time but the first and the last one.. those ones were just a second or two fast. The last one is a given because if we were too slow than we would have to do another so you know. Good work out good work out :)

25 min cool-down (back to the school)

*Shins have been hurting the last little while-- and mainly my left leg.. not so good. It feels like my right leg did when I was getting a stress fracture. Hopefully this is not what is happening! uh oh

Uh Oh! I couldn't make it very far today because my leg started hurting more than usual. I only went out 15 minutes and turned back. So I only went 3.5 miles -- 30 minutes

*Man I am just full of problems-- I have also been having breathing problems (only when I do speed work not distance, so it wasn't a problem today) but I went to doctors today and she told me that I need an inhaler. So I have an inhaler as of today that I have to take every day 30 minutes before practice. Hopefully that is really the solution.

CROSS TRAINING--

 So since my left leg is strugglin a bit I have to take it easier this week. Today's workout for me was 15 minutes run then biked four 5 min intervals at level 15 with 2 min rest at level 8. That was tough. You forget how long five minutes really is! Quads were really burning. I couldn't do the entire 5 minutes on level 15 so I went down to 14 but made sure that my rpm's stayed around 100. Then cooled down on the bike. Then did abs
I ended up going 8 miles on the bike during the workout and 3 more during cool-down

Treatment: heat, massage calves because they are super tight which may be the reason for the other areas of my leg to hurt.

And I used my inhaler for the first time today.. It seemed to open up my lungs better :)

Cross Training--

Swam for 30 minutes straight... I thought I was done after 2 minutes, then realized how wondrous it is to switch up the strokes so it's much easier.. there is no way I could have swam for 30 minutes doing regular stroke (especially with no goggles). Then I went into the sana (or however you spell it) dang that is a weird feeling. that was only my second time in ever but i forgot what it felt like. I also, being as brilliant as I am, forgot a towel so I walked out of Golds dripping wet.. ah yeah what a great feeling eh.. umm no :)
cross training is a good change from running because it's not fun to just strictly run and run only.. it's good to mix it up a bit I think.

Cross Training--

Elipticalized for 30 minutes- Did the "Hills" workout and tried to stay inbetween speed 8-9 the whole time. It's not hard to hit the full 30 minutes but it's hard to maintain the same speed throughout the  whold workout.
I did abs after and like 10 "assisted" pull-ups :)

Treatment: Well Spencer (my trainer) thinks that I have shin splints but I really don't know what it is so he has me heat my calves (because they always get tight) and shins before practice and come in and ice my legs (ice bath or ice cups) after practice. Today I took an ice bath.. I always forget how freezing they are

Today I did half running half elipticalizing..
well i was supposed to do 20 minute run and 30 eliptical but I decided I might  as well run for 3 miles and 25 minutes so that what i did. I drove up to golds and ran around there and went in and elipticalized next to my buddy Kyle on the team and then did some abs and was done for the day.

Treatment: ice bath

Today was a whole bunch of different things for my pre-meet workout. Me and Brittany drove up to golds and biked for 10 minutes, elipticalized for 10 minutes, and ran for 10 minutes and did 4 strides down some street. Leg was hurtin during the run but during the strides but when I stopped in between them and also after doing them.

Treatment: I think I iced maybe I did nothing.. can't really remember :)

Left at 7am to drive up to pocatello.. I tried to sleep on the way there but not too much of that  happened.

Definitely not my best time but I wasn't expecting that. I had a lot of contributing factors that didn't help me to get a good time. I was sick, didn't get much sleep, drove up there and got there and hour before the race, shin splints, oh hmmm and sports induced asthma. Well I wanted to race anyways so i attempted it but I have forgotten what it is like to run the 800m and especially on a 200m track that is elevated. That is weird! My perception of what I thought my pace needed to be was not right because it freaked me out having four laps to go so. There were only 5 girls in my heat. a byu girl, a u of u girl, and me and two other teammates from uvu (stephanie talbot and brittany wilson) The first place girl got 2:23, steph took second with 2:24 and I took fourth with a 2:29and britt took fifth. I know for sure I could have gone a lot faster because i had so much energy the last lap and especitally the last like 50m but that race did exactly what i needed it to do. Tell me where I'm at and what I can do and just remember what it is like :)

Drove straight back home took a 10 min power nap then off to work til midnight. what a day!

2 miles of Speed

5 X 600m repeats for me today. We all struggled to hit the times coach Adamson wanted us to hit so he kept knocking down the time for us to reach 2 sec every time. He started us at 1:45s for ever 600 but we just couldn't hit it we were around 2:00's each time plus a few seconds. I had a hard time making my arms swing all the way through and I just kept tensing up and of course the normal problem I have when speed rolls around.. can't Breath but anyways.. Spencer told me to just cut the workout in half today because of my shins hurting but that wasn't what was hurting me in the workout so I ended up doing all five.. and it was only five which is not bad at all so I did them. I did what I could today and put effort into it.

2:01, 2:06, 2:07, 2:09, 2:09

I felt so good on the first one of course and I really thought I was feeling good on the last one but aparently the last one was just as good as the forth one which felt terrible to me. I did feel like I kept better form on the last one though.

Treatment: heat, got my calves rubbed out and then full on ice bath all the way

Today was just a slow recovery distance day...
But that's when my shins start hurting. I got out ten minutes and wanted to turn back it gradually got better. I ended up going 25 out and then back. I broke off of the girls going fast for our recovery day  and went by myself trailin behind them and steph and brooke joined me :) it was alright when we were headed back for the most part. We did find this cool golf course I'd never seen before which was fun but.

Treatment: massage from James on the whole lower leg... ooh he's brutal but it does feel better after :)

Speed Workout:

This was a great workout.. I really like doing this workout at the paces given.
5 X 400m at 81 sec. and 5 X 200m basically all out taking inconsideration that we had to do five so we couldn't ware ourselves out on the first one. So on the 400's I hit 81 seconds on all of them but the third one I hit 79sec. And for the 200m I was very consistent.. I hit 33sec on the first four and 32 on the last one. It was a very good day. I enjoy doing speed workouts when they give us an attainable time for us to reach :)

Treatment: The whole team had to do "Hot and Cold Bath" sit in the ice bath for 3 minutes and then into the hot bath for 3 minutes and did that three times (start  with cold, end with cold.) It felt really good after. I am super super sore afterwards.. not just from the workout but extremely sore from pilates actually so the workout just contributed to the soreness of that today :)

On your own Distance Day:
I went out a lot later than the rest of the little groups goin out because I had a lot to get done before hand so.. I  went by myself around the school, over the freeway, down Geneva Rd, up 4th south and back to the school. I was doing great and actually a faster pace for recovery than I usually do so I kept it up then about a little past half way around the loop my leg (left shin) started hurtin so I slowed the pace down a bit which honestly didn't make it feel any better but mentally it did so..  I went about 45 minutes
Afterwards I just grabbed an ice cup for my leg
Oh and just in addition.. my calves, quads, and just about every other muscle is super sore and tight right now :)

Today I was on my own because the team left up to BSU (Bosie State University) for our last indoor meet before conference. So for me today I just went to the gym and did the "Around the World" workout on the Eliptical for 25 minutes (3 miles) then biked for 5 minutes then stretched and did an ab workout.

Holiday!... but I still did a workout  :)
I started out on a run and made it for 10 minutes and I'm sure I could have gone longer but it was hurting so I figured I just better stop and cross train or something. So I went back to my apartments little gym and elipticalized and biked for a total of 45 minutes. Afterwards I did some free weight lifting with the dumb bells for just a bit.

Eliptical: 3 miles-- 30 minutes on the "Kilamanjaro Hill workout"
Bike: 3 miles-- 15 minutes on the same workout setting

*Went to Doctor McLane and got x-rays on my left lower leg to see if there was a stress fracture.. they said there was no definite stress fracture but there was something that look suspicious so they wanted a definite answer so I have to go in and get a bone scan this friday.. we'll see how that goes

Today I did quite the varitey.. it was me and Suzie at Golds today :)
Biked for 6 miles on the speed interval setting, then I just wanted to test out the treadmill and check to see how it felt to run and I went rather fast on the treadmill because the faster the less it hurt.. well it didn't hurt at all while I was running but man as soon as I stopped and got off I knew that something was still wrong and that is exactly what I wanted to make sure of. Then I moved on to the eliptical and just went for 10 minutes and then just for fun we went over to the stair stepper machine and did that for a continuous five minutes and boy is that tiring!
We then went over to the free weights area and did bench press (the bar, then + 5lbs, then +10lbs) then I used the dumb bells and did a short workout with those.

45 minute gym workout. Attempt on the treadmill which I won't don anymore and also eliptical for the rest of the time.

45 minutes at Golds- bike and elliptical

I didn't have much time to workout today because I had to rush from class to the gym to the radiology department to get my bone scan done. They first poked me with the needle and injeceted me with this radioactive material and mixed it with saline so it will flow better and sent me home to come back 2 hours later. I went and grabed food and did who knows what then headed back. There were three tests that they did. Like a 20 minute full body scan and then two, 5 minute scans of each view of the side of the leg so they can see the tibia better. They told me nothin and sent me home and told me to check with the doctor on monday.

Today I biked for 8 miles and did the elliptical for 2 more miles
Then I went and saw Dr. McLane to see what the results were on the bone scan. She said that it was a stress fracture... well more of a stress reaction where it is a stress fracture but the beginning stage of it so I caught it early before it got back like the other ones I had on my right leg. She doesn't quite understand why I keep getting stress fracture because that is not common to get them like I am so she is having me get a Dexa Scan and also a blood test done to check to see if my iron is low. I'm gonna get  that done tommorow at 1:00p.

Today I went to Golds with Suzie and did bike for 20 minutes and elliptical for 10 min and stretched. I had to do a short workout because I had to rush over to the Womens Center at the hospital to do the Dexa Scan. It was weird to me cause they did the scan on my lower vertebrae and my pelvis to check and see if the density was low there and didn't do it on my legs. I asked why and they lady said because if you are having low density on the vertebrae or the pelvis (which are supposed to be the highest density areas in your body-- or somethin) then that shows that we will have problems elsewhere but that is the area they need to check. Weird. Then I went over to the Medical Lab to do the blood work (might as well get it all done at once eh!) and they stuck me with the needle once again, in the same freakin area as the other day! and filled up 5 little tubes of blood and I was done. I then treated myself to a scrumcious tasting Jamba Jucie (Caribean Passion I might add) to make me happy. :)
They should send the results to my doctor, Dr. McLane, hopefully by this thursday and she'll be able to let me know what's goin on.
Man more and more problems just keep creepin up on me eh!

Swim workouts this whole week..

Today I did a 5 min swim warm up
2X3 min sprint run in the water  w/ 2 min active rest
2X2 min sprint run in the water  w/ 2 min active rest
5 min cool down
-- probably should have done longer warm up and cool downs but i was short on time because I had my anatomy lab i had to get to.. it's wednesday what can I say :)

30 minute straight Swim Workout

Sprint workout in the pool.

10 min swim warm up
5x3 min sprints in water
5x2 min sprints in water
10 min swim cool down

* Today I went in as talked to Dr. McLane to see what the results were from last weeks dexa (detailed bone scan) and iron blood test were. She said that my Bone Scan was fine and I don't have "weak" bones which was great news but she did say that i had low iron for an athlete. She said that I was at 23.. whatever that means.. low apparently... so she prescribed me some iron pills and also told me to get the centrum multivitimins so I get the nutrients I lack eating my obviously well balanced "college food" :) 

Hopefully that will help out! One other thing she said that might have been the problem adding to the many stress fractures is that i was consistantly running on Hard Surfaces which is Bad.. what to do about that I don't know because that is all there was during the winter really but luckily Spring is rollin around! :)

Bike Workout

Level 5 on the bike for 45 minutes.
I was at Cardio Cinnema which was actually good today.. We watched a scary movie.. Disturbia which I've seen before but it still gets to me.. but the benefit was that I could tell you that I was peadalin real fast at most parts because I was just freakin out.. It's pretty good to watch a scary movie when you want to work hard eh :)

-short weights workout afterwards

Now this was a GOOD workout!

Bike
10 min warm up
6x 2 min sprints w/ 1 min active rest. (level 14 for sprints and level 6 for rest)
10 min cool down

Boy I can tell ya that those two minutes felt like forever and the one minute rest felt like only a few seconds.. crazy how that works out eh!
I know I worked real hard today.. I was sweatin like crazy! good good :)
I think I ended up bike 9.5 miles or so

Today was another Bike Speed Workout

Warm up (10 min- level 7)
1x 4 min sprint (level 12) with 2 min active rest
1x 3 min sprint (level 13) with 1.5 min active rest
1x 2 min sprint (level 14) with 1 min active rest
1x 1 min sprint (level 15)

Cooled down (10 minutes- level 6)
-- did just about 9 miles

Today was a Bike workout.. well swimming but we had a meeting right after I would finish my workout so I didn't want to go to the meeting all soaking wet so biking it was.
I actually got to start out with a 5 min run today.. first run in a while. The time freakin flew by I actually lost track and  ended up going just short of 10 minutes but it felt good so oh well. with out ten min run and a ten min warm up on the bike we did a full 20 min warm up and then started. The plan was to do 4x 5min speed on level 15.. man that was a joke level 15 for 5 minutes at like 100 rpms.. yeah right. So we did level 13. But we did have a little competition on who could get to the highest rpm on level 15. I won with a good old 119 rpms haha They want a rematch on  Wednesday (Steph Christensen and Suzie)  :)

Pool Workout
5 min warm up swim
Swim the length of the pool with the kickboard (kicking from the hips not knees) 20 times
5 min cool down

Bike Workout
6X 2min speed on level 13
with 1 min rest in between on level 6
*Ran 10 minutes before the bike workout and it felt great!

Bike Workout
9.6 miles on the bike (level 7-8 ish for the whole time) about 40 mins
-- Ran 10 minutes today.. felt good again :)
- Core work