Brick workout at Sand Hollow Reservoir
Swam 2.1, Biked 15, & Ran 4
Craig and I swam along the dam and back. The wind was blowing hard so the first crossing was against the wind and waves. This was difficult but it made me think of the water starts at triathlons with everyone splashing, bumping, and crossing over each other. That made the swim more enjoyable!! I swam the 1.1 mile across in 29 minutes, and trip back was 27 min. I thought I would swim much faster coming back. I could even feel the fast glide through the water and it was a shorter distance too. Go figure!?!?
Craig, Ryan, Heath, and I biked 15 miles with 3X3:00 intervals with random recoveries. We had a hugh hill climb inbetween interval 1 & 2. Int 1 was rollers with the wind at our back. Int 2 was mostly a gradual down hill and some wind at our back, and Int 3 was a false flat and against the wind! Heath told me how much he hates us after we finished the 3rd interval... that made me very happy!! :D You Are Welcome!!!
warm-up for 7:00 at 13.6 mph ave (1.60 mi) Interval 1: 3:00 at 27.6 mph ave (1.38 mi) recovery for 8:30 at 11.8 mph ave (1.67 mi)(we climbed a hugh hill) Interval 2: 3:00 at 31.7 mph ave (1.61 mi) recovery for 4:00 at 18.6 ave pace (1.23 mi) Interval 3: 3:00 at 21.3 mph ave (1.06 mi) Cool down for 23:26 at a 16.5 mph ave (6.43 mi)
I ran 4 miles (32:57) at a tired pace but comfortable. 8:15 pace average. Mile 1 & 4 was flat, and miles 2 & 3 was small rollers.
Splits: 8:44, 8:21, 8:02, 7:49
Ate Del Taco for my recovery meal, and ate Carl's Jr for my pre-workout meal! |