Why I Oughta!!!

Biked 53.5 miles earlier today with Cathy at a 17.1 mph average. We biked to Gunlock for a BBQ at Hyrum Smith's ranch (founder of Franklin Planners).  Beautiful ranch and very nice people!!  It was pushing 100 degrees for our ride home and a stiff headwind!!

Easy recovery run... Ran 4min and walked 1min. Averaged a 8:30 pace.

Mile Splits: 8:48, 8:48, 8:42, 8:37, 8:15, 8:02(only one walk break), and 7:09(last 0.2 mile)

The temperature was 90 degrees, but that didn't seem to bother me.  I did kill more deer flies.... the score is now 13 for Ben, and 1 for Deer Flies.  I killed the One that scored too!!!

Early morning Speedwork at the track with Craig.  Warm-up 1 mile, 4X100 with 300 recovery, 2X20 (41 &43 sec) with 200 recovery, 4X800 (3:09, 3:13, 3:13, 3:09) with 400 recovery, 2X200 (42 & 41) with 200 recovery, and cool down 1 mile

Evening run on the treadmill.  Walked 1 mile and ran 2 miles at a 9:15 pace.  Went to yoga class.

Brick Workout: Run, Swim, Bike... It might have been a little hot for a run... The asphalt was boiling up beads of oil!!!  Splits: 9:03, 8:48, 8:40, 7:57

1 mile swim in semi-choppy waters.  I still swam it in 29 minutes.  I always feel good about my swim when I can swim the mile in under 30 minutes in rough waters.  15 mile bike was hard with the wind and hills.  I busted a spoke and I am glad that I didn't wreck on the fast downhill section!!!

I did P90X this morning... Shoulders & Arms... Abripper was very tough... I am still core sore from speedwork yesterday!!!

Rode bike to the Rec Center (ave 18.4), ran TM for 7.2 miles in one hour(ave 8:20 pace),and biked home (ave 20.5).  Outside temp was 104... that's okay for the bike, but too hot for a run!!

Last 3.2 miles was at a 7:40 pace.

Biked 53 miles with Andrew, Craig, and Mark in 3 hrs.  Ran up hill for 2 miles and down for 2.  Our pace was around 8:30 up hill and 7:15 down