Why I Oughta!!!

Spun in front of the football game... threw in some intervals and a couple 10 min fast spins in the aero position. Estimated mileage 28 for a time of 1:15:00.

AM - Pioneer park Hills - 4 repeats at a slow pace than normal. We needed to treat this as a recovery week after last weekends race. Felt good... legs seemed a little tired.

1 mile warm-up, 4 repeats(7:22, 7:53, 7:25, 7:40), 1.5 mile cool down

The slow paces were from me talking too much. That seemed to slow everyone down... Doh!! We did our 2 min zippy walked in between each interval.

PM - Swim - Long interval Drills

1000 yd warm-up mixed
2X250 (4:03, 3:57)
100 pull
3X500 (7:50, 7:36, 7:43)
200 pull
6X50 @ 1:00 (40s, 40, 39, 38, 38, 37)
200 kicks hard!
300 IM

1 hr on the trainer doing the spinerval dvd 37.0. Interval & threshold drills. Estimated mileage 24

HIT workout - bike trainer

3 ILT's, 20 min hill out of the seat, 5min sprint

time: 1:20:00 at est distance of 26 miles

At noon... in order for my 5 yr old Joseph to earn his lunch, he had to ride his bike along with my easy run. We had a lot of hills so he accually slowed me down because I had to literally push him up every hill. His front wheel was bent so the rubbing slowed him down, and the poor little guy ran out of gas by mile 4. Lucky for him the last 2 miles were down hill. Average pace = 8:35 We ate at burger king at his request! I wanted crack in the box!!

PM - When Breanna showed up with both fast Daves I knew I was in trouble!!!!! Each of us were set up according to our level of strength in the water. Since I was one of the slow ones, my workout was in groups of 200's, (ie: breanna 250s, fast dave 300s and faster dave was 350s) This was not an easy workout for me today... the run I did early had me a little worn down for swim. I was tired and cramping, but I survived!!!

Warm-up: 200 free, 200 kick, 200 pull
4X50 (50sec)
200 pull
4X200 (4:15) progressive each int (3:56, 3:54, 3:56, 3:59) Not very progressive!?
200 free/IM easy
800 under the time accumulated by the 4X200 (11:45) accual time: 12:40
100 IM easy
200 Fastest of all 200's (actual time: 3:49)
300 cool down mixed

Ran 3 miles (8:24) before HIT and 1 mile (7:58) after class.

HIT Class - Lots of intervals with 2 sets of ILT's, 25 min hill out of the seat, speed drills, etc. I lost track of everything we did. Total time of 2 hrs at approx. 38 miles.

Craig, Heath, and I rode the entire IM bike course (111 miles). We took it easy and just had fun with it. I cruised in fast the last downhill section of our second loop. I worked on a different nutrition plan. I only used the protein products for the first 50 miles and then only relied on sports drinks, gu, and chomps for the rest of the ride. I did surprisingly well. No tired legs and our run was easy. Today was my first time using the aero position... I flew coming down hwy 18!!! Natalie joined us for the second loop!! We all ran after... us boys ran a 5k (8:48 pace) and Natalie did 4 miles. Legs felt good... strong!!! Ran with no problems!! :)