Why I Oughta!!!

Swim Drills with Craig (1900yds/1.1mi)

WU: 100 IM and 200 pull
Core: 2x(50, 100, 150, 200, 250)
CD: 100 pull easy

I am still sore from the marathon last saturday. I wasn't sure I would be able to do anything in the pool. I did my warm-up very easily and when we started the core workout I felt I had the power to go at it! We did the 50 on 1:00, 100 on 2:00, 150 on 3:00, 200 on 4:00, and the 250 on 5:00. I had plenty of recovery which was probably the right way to do it since I'm in recovery. My 50's were at 40s, 100's at 1:28, 150 at 2:15, 200 at 3:01, and 250 at 3:50. I was dead-on consistent with both sets!

Did CrossFit with the kids in the garage. We worked on a little strength training that included front squats and weighted pull-ups. Well, the kids needed assisted pull-ups, I did weighted PU. The WOD was 200 run, 15 burpees, 25 KB, 15 burpees, and 200 run.

Crossfit

Easy day... swam long drills of 4x250 as my core work. Did a crossfit workout after swim.

Pre-turkey meal run... Ran with Craig around the virgin river trail. Felt good, felt easy. I am still in recovery from last weekend. 

Splits: 8:15,8:00,8:07,7:54,7:27,7:06(last 0.2)

Early AM swim drills. No one showed up so I did an easy work up! Started with 200 IM, followed by easy 5x100's at a 1:30ish times. I took what ever time I wated between 100's. I did a consistent 10x50 on 1:00. I did my lap in 40sec.. some were 39's.

Later that morning I rode the Veyo loop with my buddy Craig. Heath Thurston (tri-pro) joined us for a clinic. I am out of shape on the bike... it is time to get back at it!! I did 44 miles at a 18.5 pace ave. It was ok temps, wind at the top, and head winds coming down. I'm happy with my performance since I haven't been on my bike much.

Ran with my brother and Cathy for a semi trail run. Slow hurts but I didn't want to dump my brother... "Oh the Humanity!!!"

Biked with the kids later. We did a xfit wod in the middle of our ride consisting of 5 rounds of 5 pull-ups, 8 push-ups, and 15 squats. Only hyrum, cathy and i did the whole thing. The 6 yr old whined that he couldnt do pull-ups! :)