Trails!

Looks like the canal trail is no longer in service.

AM: Medium Hill Workout.  

Ran up Center Street and up Mountain Road to Dry Canyon.  I then jumped on Deer Fence Trail over to Providence Canyon and down Canyon Road to home.  I didn't slack off on the uphills.  Kicked my butt.  4500' up to 5300'.  

T-1:31:30 (7:19) 12.5 miles

Rode bike to/from work today also.

Tuesday Night Ride -

Corey and I joined the local bike club for their weekly ride up Blacksmith Fork Canyon.  We started at Sports Academy and we made our way over to hyrum then on up the canyon.  I stayed with the 'B' group for the ride, but held my own.  By the top of the canyon we were down to 5 riders (from 30 or so).  We re-grouped on the downhill and enjoyed a nice ride together.  I averaged 20.5 counting the long warmup through the city stopping at lights and stop signs. 

  T- 2:40:00 (55.5 miles)

8 easy on Providence River Heights Loop.  Legs tired, but felt better later on into the run.  

T-59:15 ( 7:24 )

Biked to / from work  Saddle sore today.

AM: Small Workout.  3 Mile warmup, 2 mile tinman tempo pace (sort of) 6:23, 6:24.  4x100m striders to try and get the body moving.  400m/200m alternating with 200m rest inbetween.  I started out ok, but fell off the pace quickly.  I did 4 sets.

73 - 36

76 - 38

78 - 37

78 - 37

Jogged home

T-1:14:54 (10.25 Miles @ 7:13 pace)

Biked to / from work.

PM: 4.75 with the kids in the stroller

Plodded along for 8.

Long run with Paul.  I ran to his house and we ran up to the start of the single track on the River Trail.  We went via the Sumac Trail on the way out and back via the canyon road.  We checked in on the damage from the landslide.  Things are looking better and people were laying sod at some of the homes that were flooded.  The highlight was being done by 7:45.

T-1:53:30 (7:19)