Why I Oughta!!!

Biked 20 miles up the Virgin river trail towards Washington City. The first 10 miles was at a 20 mph average. It was mostly a false flat and a tail wind. I figured the ride back would be much slower against the wind, so I took the fields and bloomington hills route home. I some how pulled off a 19.5 mph average coming back. Total time was 1:00:50 at a 19.7 mph average.

THis was more of a recovery track workout.  I am still a little sore from last weekends half ironman.

1 mile warm-up
4X100, 300 recovery
2X200 (41 & 41), 200 recovery
5X400 (1:28, 1:32, 1:29, 1:31, 1:29), 400 recovery
2X200 (41 & 43), 200 recovery
1 mile cool down

After driving to Salt Lake City and back today, Cathy ran 4 miles with me tonight.  We ran a 9:30 pace.  I also rode my mtn bike to work.

Brick Workout at Sand Hollow Reservoir

Swam 1/2 mile in 13:30 min, biked 21 miles in 1:08 (18.4 mph), and ran 5.7 miles in 46:23 (8:09 pace)

Swam with Craig, Ryan was late and was behind us . I swam out easy to the rock (<0.2 mile) in 5 min. I did the back stroke to the other rock (<0.1 mile) in 3 min, and then freestyle hard (>0.2 miles) in 5:30 min. Swim felt better than it has in weeks!! The massage I had today must have helped.  She released all the tension in my shoulders and back!

We biked easy through the rollers and up the big hill for our warm-up. When we hit the flatter farm land we did our first interval. I was suppose to be 3 minutes hard and 3 minutes recovery.  The first interval was a false flat and the next 2 intervals were rollers.  This was a lot harder than planned. I wanted to do this on flat ground... good luck in our area!?!?!

Warm-up = 6 miles at a 16.2 pace (hilly)
1 int = 3:30 minute at a 26.4 average in 1.55 miles (false flat) recovery 3:40 (0.94 mile)15.4 mph
2 int = 3:06 min at a 21.5 average in 1.11 miles (mostly uphill), recovery 3:07 (0.69 mile) 13.2 mph
3 int = 3:00 min at a 23.9 average in 1.2 miles (rollers),
Cool Down = 9.6 miles at a 19.1 mph (hilly & rollers, mostly down)

Ran with Ryan D. and Craig. The first mile was flat across the dam, the next 3.7 was rollers out and back, and then the mile across the dam. I ran this faster than planned. the pace didn't seem to bother me!

Splits: 8:26, 8:30, 8:11, 7:54, 7:42, & last 0.7 mile at 8:06 pace

Biked 57 miles in 3:20 (ave 17.1 mph) with Cathy and Ryan D. on the Gunlock/Veyo loop. We went Cathy's pace and I had one flat tire. It was still a good workout. We got back too late to do a run. So I ate plenty, and cleaned the pool too!

Craig and I ran a section of the St George Marathon route from Dameron Vly to Bluff street.  We wanted to hit a marathon goal time for the entire run.  We planned to start out easy and work up, but run fast enough at the end to make our average pace a 7:38. We were close... 7:42... our total time was exceeded by 48 seconds. The run felt easy and I'm confident that we will be able to hit that 3:20 goal!!! :D

Mile Splits: 8:53(uphill & warm-up), 8:08(warm-up), 7:47(wanted to go back to bed), 7:35, 7:29, 7:18, 7:20, 7:29, 8:06(shoe failure), 7:22, 7:15, 7:59(not sure why we slowed down), 7:19, and last 0.1 at a 7:08 pace.

After our run we biked the Gunlock/Veyo loop.  I only did the 30 miles of climbing and I retrieved my car in Dameron Valley.  Craig rode back down the moutain to St George.  We didn't push it too hard since we were a liitle tired after our run.  This is suppose to be a recovery week!!!