Why I Oughta!!!

AM - Spin class for 50:00. Just did a high cadence and a few one leg spin intervals (0:30, 1:00, 1:00, 2:00 each).

Cathy and I ran home after spin class.  We were seperated for half the run which explains my faster time searching for her! We were originally running a 9:00 pace. I ran a 7:30 pace for the middle half. I'm not suppose to run fast after the bike or swim... oh well!!

PM - Tri Swim Workout #4

1000 warm-up: 100 mix, 200 free, 100 breast, 200 free, 100 back, 200 free, 100 IM

Main Set: 6X100 free (1:25) 0:20 recovery
                6X100 pull (1:30) 0:20 recovery
                4X100 free (1:25) 0:20 recovery
                2X100 free (1:30) 0:10 recovery
                1X400 free

700 cool down: 5X100 kick alternate, and 3X100 free easy (0:10 recovery)

AM - Pioneer Park Hill intervals (IM Hills)

1 mile warm-up, 4Xhills @ 10K pace (6:30) and IM recovery, 1 mile cool down

Each uphill interval time: 2:02 (6:45), 2:00 (6:29), 1:56 (6:23), 2:01 (6:38)

PM - Went out on the mtn bike for an easy cruise down the virgin river into sunriver and back. I made sure I was spinning the whole time. Total of 16.5 miles at a 13.2 mph ave.

Lunch time swim with Cathy.  I only did 2500 yds... I was late for Staff meeting!! Opps!!!

Biked 23 miles easy in the morning... We froze our *** off!!!! Still a good ride at a 16.2 average.

I forgot my workout sheets so I made my own. (Swam 2800 yds)

500 warm up (100 free, 100 breast, 100 free, 100 back, 100 free)

Main workout: 200 pull, 100 fast free, 200 pull, 100 kick, 200 pull, 100 fast free, 200 pull, 100 kick, 200 pull, 100 fast free, 200 pull, 100 kick, 200 pull, 100 fast free, 200 pull

A few hours later... Craig and I biked from Town Sqaure up to Ivins. We picked up a hugh group and biked up to Veyo and back. Cold day but a fun ride!!! Only a few dandy's on the road today... one guy threated to call the cops on us... I guess for riding single file... we laughed at him and he sped off at an angry pace!!! :D LOL!!! Craig and I did 68 miles at a 17.3 mph average... lots of hills to climb too! I'm tired!!

I finally did a short 2 mile transition run... I had to thaw out and eat before I ran... No quite part of the protocal, but a necessity!!!

First segment of our long run today. The 12 miler was suppose to be run easy, then a 4 hour rest, followed by a 6 mile run with 4 miles of it at tempo.

We did our 12 miler (1:45) at a 8:45 pace average. Then we meet up later and ran from winchester hills to town sqaure. We did the entire 6 mile run at a 7:20 pace. The first and last miles were recovery. The tempo section averaged at a 7:00 pace.