Why I Oughta!!!

AM - Spin for 1 hour... and for early lunch, Cathy and I ran the IM course at her pace. I pushed on the last couple miles of downhill.

PM - Pool Swim 2200

Just swam... I did most of it in 250 yd segments.  First 500 yd was a warm-up, next 250's were a hard push, Next 500 yds easy, and then the next 250's a hard push. 200 yd cool down.  Most of my 250's were under 4 minutes.

AM - IM hill loop workout

Warm-up 1.5 mile
6X200 of hill at 10K pace (6:30)
200 recovery downhill at IM pace (8:45)
Zippy 2 min walk after each recovery
Cool down 1 mile

PM - Biked 47 miles in 2.5 hrs

Brick workout

swam 1600 yds

biked 15 miles (24 mph) spin class

ran 2 miles (7:50)

Ragnar Relay - Las Vegas

Leg 5 - 7.2 total miles at 50:05 time (6:58).  Rollers & Lots of them!!!! I ran hard and had 6 kills, chased one guy from beginning to end... he would not let me pass... Made a good rabbit for me!!! :D

Splits: 7:00, 7:29, 7:37, 6:35, 6:35, 7:02, 6:33, 6:17(0.2 mile)

Leg 17 - 7.2 total miles at 51:57 time (7:13).  More Rollers & Lots of them!!!! This leg was rated harder than my last leg.  I ran hard and had 39 kills, chased another guy from half way to the end... he would not let me pass... Made another good rabbit for me!!! :D

Splits: 7:04, 7:19, 6:29, 6:20, 7:45, 7:29, 7:56, 7:38(0.2 mile)

Ragnar Relay

Leg 29 - 4.4 miles at a 35:11 time (8:00) All Uphill!!!! This leg was rated hard, and I ran hard and had 8 kills, I just chased slow runners...The numbers were getting few to pass by this point of the race.

Splits: 8:04, 8:26, 8:04, 7:53, 7:42(0.4 mile)