Why I Oughta!!!

Ran 3 miles before my swim. I did the run loop around the pool going up lava flow to 2000 N, then down tuweep dr, and back up sunset to lava flow. I sure can feel all the soreness from last week, so I started out slow.

 I swam only 1000 yds... too tired to try and stay afloat! Went to CroosFit right after the pool. I ended up with another 1000 meters of running from crossfit.

3-miler splits: 9:19, 8:34, 8:36, and the 0.4 is from crossfit.

And yes... yoga tonight!!

We have hit the track again! Oh what fun!!!! Workout: 1600m (7:50 pace) warm-up, 4x100 sprint/glides w/ 300 m recovery, 2x200 @ 45sec w/ 200m recovery, 2x400 @ 1:35 w/ 400 recovery, 1X800 @ 3:12 w/ 400 recovery, 2X400 @ 1:34, 2X200 @ 45 sec, and 1600m cool down

Each week we will increase our 800's up to 6, then we will increase speed and shorten recovery time each week after.

I made it time for CrossFit after track. It was sort of an easy day.

Hit the lake this afternoon for our Brick workout. Swam 1 mile in choppy water. I however swam very fast anyways (26:44)... probably because I wanted out of these horrible conditions!

We biked 21 miles in that blasted wind. We did okay... averaged a 19.4 pace.

Ran 2.2 miles... which felt like 10!!!

Skipped CrossFit today... my shoulders needed a break! I heard it was a doozy of a workout too!! I don't feel bad at all that I missed. :)

Early morning CrossFit... mostly core work!!

I had to get my run in today... I just forgot to do it this morning. So today's run was a tanning run at 4pm, and it was a burner out there. Also, the deerflys are back. The score today was deerflys 2 and Ben 5.

Splits: 8:21, 7:57, 8:06, 7:42, 8:01

I am surprised that mile 3 was so fast for climbing hills and windy, and I thought I shut down the last mile!

I was suppose to ride my trainer tonight so I could do bike drills and I find that my wife took my bike parts for the trainer... Errrrrr!!!!! It pisses me off when people take tools and equipment without asking!!! So I rode around the bloomington loop 4 times. I tried to hold the same pace for each 3 mile loop. Best time 8:06 and slowest was 8:12.

AM- CrossFit and the WOD was 15 kb lifts and 10 toe touch; 3 times

PM - 2500 yd swim: Drills!!

Ran a midnight 5k but I will log that for saturday since we included our long run after the race.

Midnight 5k.... this was a flat couse at the old airport. I think I'm faster, but it didnt help that I swam 2500 yds before the race, and we did squats at crossfit this morning. We included our long run with this by doing two more loops around the course.

Nice and easy night 20 mile bike ride (16.5 ave). I only hit one HUGH tumbleweed. It cut my wrist and knocked my headlight off my handle bars. I split the tumbleweed in half with my bike. I cant believe I didnt crash or pop a tire!