Why I Oughta!!!

I got out a little later than planned. It is getting hot down here!! The hills and false flats didn't seem to bother my pace too much. Splits: 7:36, 7:16, 7:19, 7:12, 7:07, 7:09, 7:28, 7:24

Crossfit
3 sets of:
A.1 - Power cleans 1.1.1 (10 sec rest between each rep), rest 60 sec
A.2 - weighted dips, 6 reps, rest 60 sec
+
15, 12, 9, 6, 3 reps of:
Back squats (lift from the floor) 155#
Burpees

Power clean weight (135, 155, 155#)
Dips (25, 35, 50#)
Back squats - I got the first 15 reps, but when I started the 12 reps I couldnt get the weight pressed above my head. I failed 2 times until I dropped the weight to 135 lbs. My legs were so tired from running earlier. This is the reason why I struggled with the squats.

Easy run on TM @ 1% incline. Started first mile at 7.1 mph and increased the speed 0.1 mph every mile. It felt tough... I must be tired.

Easy run mostly on the st george half course. I did the big loop around bloomington hills and back to the dixie ctr on trail. Mostly uphill the first 5 miles. Right when my gps chimed at the 5 mile mark I plunged the climbing distance in the next mile,and then a false flat the rest of the way after that. Splits: 8:15, 7:49, 7:41, 7:50, 7:36, 7:20, 7:29, 7:32, 7:39, 7:24

Crossfit
"Helen"
20 min amrap of:
400m run
21 kb swings (55#)
12 pull-ups

Completed 5 rounds + 400m run with 2 sec to spare!

Ran with cathy around town.

Tuned up my bike. Rode 10 miles around the trails. 

Swam 0.4 miles at the lake. Biked 6 miles. Set up gear and bike for race tomorrow.

St George half Ironman Swim: 34:27 Bike: 3:04:13 Run: 1:53:45 T1: 6:39 T2: 5:58 Total time: 5:45:02 What can I say?! Not my best but not a bad effort for minimal training on the bike and swim. I was one of the last waves to start on the swim. I felt I was slow in the water because I had to get pass so many swimmers from earlier waves. I passed a lot of swimmers! It was comical to see so may swimmers zigzagging and swimming in the wrong direction. The bike was tough. I started cramping right off the start and my lower back was killing me through the entire ride. I took it easy which gave me more juice for my run. The bike and run courses were extremely difficult due to all the hills we were constantly climbing. St George is still one of the most difficult courses in the Ironman circuit. I felt good during run and gave a good performance. My time should have been better, but I just enjoyed stopping at every aid station for drinks and snacks. LOL!!