Why I Oughta!!!

11 mile bike ride with Cathy on our Mtn Bikes. I wanted to see if I was race sore.  Felt good!

Cathy and I ran before morning spin class.  Splits: 9:45, 8:42, 8:35, 7:53(0.2m)

I did 10 min warm-up, 5 min push, 5 min recovery out of the seat - burned the quads, 5 min push in the aero position, 5 min recovery, 5 min push, 5 min recovery out of the seat again, 5 min push, 15 cool down

PM - Swim workout #4 (breaking into the 100's)

Warm-up:  100 yd free, 100 breast, 100 free, 100 back, 100 free, 100 all strokes with 15 sec rest between each 100

4X100 free each 100 at 1:30 with 30 sec recovery
4X100 pull each 100 at 1:35 with 25 sec recovery
2X100 free each 100 at 1:30 with 25s recovery
2X100 free each 100 under 1:30 with 25s recovery
1X400 free

cool down: 3X100 kick with 30s recovery after each 100

AM - Ran a tempo run on the river trail with craig.  We did a 1.5 mile warm-up and then progressively got faster by the end of mile 5.5.  We did a half mile cool down. We were both tight and sore from our weekend race, but we turned this into a good, quality run!

Splits: warm-up 1.5 mi at 9:10 pace; tempo miles: 7:45, 7:31, 7:22, 7:05; cool down pace 8:40

I rode my mtn bike to the trail head for 3 miles in the pitch dark and back again!

PM - Biked to Washington City, up the washington parkway back to st goerge along the red hills parkway, turned around at the top of red hills and rode to the rec center.  That was 24.1 miles in 1:17:44 at a 18.6 mph average. I hit the lap button at my first ten miles for a 29:40 time at 20.2 mph average. The next 10 miles was climbing hills and into a strong headwind. I averaged a 16.1 mph.  The last 4.1 miles was downhill but slowed down by traffic and lights for a 22.8 mph average. My ride home after yoga class was almost speedy.  Too many stop lights, and other bikers in my way on the trails. I averaged a 20.4 mph.

AM - Spin Class with Cathy and Craig. I kept this workout to a high cadence spin. I did a few out of the seat hill simulations, but kept it faster than class pace. Mileage is a guess... but spin is about time and cadence!!!

PM - Biked from home to Sand Hollow Reservoir for the tri workout. I biked 24 miles there at a 19.5 mph average. Swam 0.6 miles in the lake, biked the 15 mile tri course at 18.6 mph average, and craig took me back to St George where I rode home from his house for 9 miles at a 18.6 mph pace. It was too dark to speed home!!

I then transitioned to a 5 mile run at a comfortable pace. Britnee ran with me for a transition run.  I didn't run with my gps, only a watch. I ran tired but comfortable.  I picked it up on the last half mile.

Biked 25 miles after work.  Rode 10 miles to yoga. The instructor didn't show up, so I taught the class.  That was a first and I think everyone had a good time.  I then rode 15 more miles on my bike.  My average bike pace was 19.9 mph. I then transitioned to a run for 3 miles at a 8:00 pace.  I just ran comfortable.

AM - Meet Craig at 4:30 on the trail. We biked all over St George streets, mostly so we could see. Breanna and Jamie caught up to us a 5:30am. We rode out to the fields. Felt chilly on the bike. I might need to start dressing warmer now! Total 34.5 miles at 17.3 mph average.

PM - Just swam laps. I wasn't planning on swimming more than a half mile, but I started to feel better and I took 30 sec breaks inbetween sets. I swam 250 yd warm-up, 250 yd moderate (4:10), 500 yd (8:30), 500 yd (8:34), 300 yd cool down. Over-all 72 lengths for a mile.

AM - Craig and I rode bikes around the Gunlock loop (51 miles for a 16.3 ave) and then out to Sand Hollow Reservoir(22 miles at a 16.0 mph ave). We did a 0.4 mile swim out to the rock and back. The Kokopelli Tri was going on at the same time. We stayed for several hours to cheer on friends and club members. We then rode home(24 miles at a 19.5 mph ave).

The Gunlock loop we did in the dark and had a fabulous time... no cars, no other people, we were chased by dogs when we rode through the town of gunlock, but our time was slower due to lack of sight. We had lights but mostly so others could see us. We ate a breakfast burrito when we passed through St George and then rode the Ironman bike course backwards out to Sand Hollow. The ride back I stepped it up and felt really good for the entire ride home, with a head wind! We pushed it hard on the return hills too!!!

PM - Ran 7 miles home from the restaurant where Cathy and I ate mexican food. It was mostly downhill and I just ran comfortable.  First 3 miles had a good drop to it. I held back so as to not over do it since I have done so much today. Next 2 miles was slightly downhill and the last 2 miles was a false flat with a couple climbs to it.  I seem to go fater as I continued on... felt good!!

Splits: 8:31, 7:50, 8:00, 7:35, 7:45, 7:35, 7:28