Why I Oughta!!!

AM - Pioneer Park Hills - 6 repeats

Splits: 6:50, 6:56, 6:49, 7:13, 6:54, 6:43

Felt tired and a little lower leg sore.

PM - Swim 4200 yds 1:30 hour

900 warm-up mixed
3 sets of:
4X50 (1:05)
3X100 (2:00)
2X150 (3:00)
1X200 (4:00)
each set we decreased the time by 5 sec
300 cool down mixed

Noon - Bike trainer - 50 min (approx 18 miles) I did a mixed workout. Used the first 25 min of the Spinerval DVD 38.0 and the One leg drills from the HIT class for the rest of the workout. The Spinerval 38.0 had 1 leg drills but the HIT 1 leg drills are more intense.

PM - ran 6 miles easy (9:15) on the TM. I threw in a few fartleks to make the whole distance a little more bearable!!

After the run I did a full routine of strength training and core/abs.

Chest - dumbell bench 2X and 1X push-ups
Back - seated pulls 2X and 1X pull-ups (8 reps)
Shoulders - Seated presses 2X and 1x machine press
Triceps - bar pull downs 2X and 1X rope pull downs
Biceps - machine curls 2X and 1X dumbells
Abs - core (20), sit-ups (24), core (20), single straight leg raises (20), 1 min plank

Breanna and Fast Dave showed up for our swim tonight. (3400 yds in 70 min) Dave picked the workout tonight!!!

800 warm-up mixed
6X50 (45 sec)
3X500 (8:15)
300 pull (breathing drill) breath every 3, 5, 7 stroke each 50
6X50 (1:10) 1st 25 no breathing & 2nd 25 heavy kick!!
200 cool down mix

The first couple 50's were okay but it got tough by the 5th interval... I was only getting 3-4 sec recovery! The 500's were not too bad... I had at least 20 sec to recover between intervals. Dave did 650 in a faster time than I did my 500's.  I like the breathing pulls... the 7strokes per breath were a little challenging. And... the no breathing across the pool was the kicker!!! I did okay the first 3 intervals, but the last 3, I thought I was going to pass out!!! And kicking back hard didn't help with recovery!

After my burrito, beans, and rice at Alberto's, I jumped on the trainer for a 1 hour workout using Spinerval 37.0. This workout was a series of 4X5 min hard spins and 4X2 min max spins as the core workout. I'm starting to like the trainer! I may never want to go outside again!?!?

Bike trainer H.I.T. Class 2 hrs - We did the usual slow to vry fast cadence workups, then right into the ILT's. I used higher gear this time and the 80 rpm set hurt. We did 18 min of climbing and then another set of ILT's after that... the second set seemed easier, and I used higher gears.

3 mile transition run (8:19 pace) after HIT class... Craig and I ran the indoor track... Felt Good! Felt easy!

Rode from Sand Hollow and 1 loop to snow cyn park. Total miles of 67 at a 17.5 mpg average.  total time 3:49. Rode consistent and felt good.  Took it easy on the big hills. Ran 13 miles of the IM course after.

Ran a little faster than we should have, but a good run!! Average pace 8:45... total time 1:53.

Splits: 8:39, 9:14, 8:55, 8:15, 8:11, 9:06, 8:59, 9:23, 8:30, 7:52, 8:51, 8:24, 8:41