Why I Oughta!!!

AM - Crossfit (2-mile warm-up run)

A.1 build to a tough 3 rep DL (7x135, 6x185, 4x205, 2x235)
A.2 build to a tough 5 rep shoulder press (10x65, 8x85, 8x95, 5x115)
+
10 minute AMRAP: (3 rounds)
15 SDHP 95lbs
25 push ups

PM - This turned into an unintended tempo run with john. We had enough hills in this too to call it a hill workout. By the end I was exhausted and famished!!! We ran parts of the st george half course in the opposite direction. That didn't make it any easier!! Our slower times were hills that got in the way. The 8:05 split was the climb up from the dixie ctr to the top of brigham rd.

Mile Splits: 7:43, 7:57, 7:22, 7:34, 8:10, 7:19, 7:20, 7:24, 7:16, 7:37

Biked 50 with Craig on the Anderson Jnt loop with la verkin hill thrown in for extra climbing. We circled around through sand hollow for more distance and hills!

Track

WU: 1.5 mile @ 8:00
Core: 2x800 (2:58, 2:59), 4x400 (1:28, 1:26, 1:21, 1:25), 4x200 (35, 35, 33, 34sec), 4x100 (barefoot/accel every 20yds). 800 & 400 had 400 recovery, 200 had 200 recovery, & 100 had 100 recovery.
WD: 3 miles @ 8:15, 0.5 mile pick-up @ 7:00, 0.5 mile @ 8:30

This was an easy going long run with Craig and John. We ran up hwy 18 and back down through snow cyn state park. Absolutely a beautiful night!! And mild temps and no wind. :) Not sure if we call this a long run or a hill run. Ave pace 8:40

Trail run 5.3 miles - beautiful and fun... And then 4.3 miles of paved trail.