Rhett

10 mile bike.  It was nice and quick, but I really wasn't into it.

2 miles on the TM.  I was feeling it a little more on the run.

My body was still feeling really tired this morning even after the last two days of short recovery work, so I just walked on my TM with my weighted vest for 20 minutes.  Hopefully my energy will be back tomorrow, if not I may just do another weighted vest walk.

Did some core and PT work tonight and then sat in the hot tub for a while.

It was cold and windy out this morning and I'm in a recovery week, so I decided to just do a nice slow and easy TM run for 4 miles.

Tri simulation day. 
I woke up a bit early and ate a solid breakfast. About an hour later I started my swim, 1500 m right about 30 minutes. 
I changed into my bike gear, ate an energy bar and drank a sports drink then rode 32 miles which I averaged exactly 17 mph. 
Then I switched to my running shoes, ate another energy bar and drank another sports drink and did a 7 mile run that I averaged a bit over 8 minute miles. 
I finished feeling really good like I could have done a lot more or gone faster. 

I spent the day skiing with Cade. We had a blast and returned home without injury!

I slept like a log last night and felt super refresheed when I got up at 5 am.

60 minute swim felt great.

5 mile run outside felt great also until near the end something felt off with my right calf, which is not the one that has been giving me greif.  Now that I am done it is still a bit sore.  Hopefully it won't be anything, but I will be very careful the next few days.

With my right calf feeling sore all day yesterday, I wanted to give it a rest today, so instead of biking and running, I just did a longer bike...33 miles.  Felt pretty good.

4 mile weighted vest TM walk while watching a continuing education course. Then did my PT work.

Swim: 500 m warm up, 24 x 100 m 

I was a bit faster this morning than I have been!!!

Then came home and did PT and some core.  My calf right calf still has a little tender spot.  I may try to do a little run tonight pending on how it feels.

24 mile bike on a windy morning.  Felt strong.

4 mile TM run. Calf was feeling great then right near the end I felt a little tightness so I slowed down and finished up at 4 miles instead of the planned 5.  Hopefully it will be good tomorrow for a long slow trail run.

100 mile cycle. Made pretty good time. Averaged 17.5 mph. 
Followed up with 2 miles on TM immediately after the ride. I was surprised how good it felt. Ended up averaging just over 8 minutes per mile and my calf did not bother me at all. 
I then went to my PT appointment. My legs are improving!
Then I went and did a really slow and easy recovery swim for 75 minutes. 
Im wiped out now and need a nap!

11 mile trail run. 
Expectedly my legs felt really tired so it was pretty slow. 

My body was tired so I sat in the hot tub and did my PT work.

Swim 60 minutes. I finally made it to 3000 m in 60 minutes.  My goal is 3200 m.

5 mile run nice and slow

PT work. I've been using the foam roller on my IT bands the last few days as part of my PT work.  OUCH!!!!!

24 mile bike on another windy morning.

3 mile run with 5 x 160 m hill sprints in the middle.

PT work tonight and maybe a nice hot tub soak.

Swim: 500 m warm up, 24 x 100 m at 2:30.  I was way slow on my 100 m repeats this morning. I just didn't have it today.

5 mile easy run.  My run felt really nice although it was at an easy effort.

10 mile bike hard effort. 
16 mile run easy effort. Ended up being 8:35 pace, faster than I wanted. Probably a bad thing. 
90 minute swim.  4100 m. A little over 2.5 miles. 
 

Did some stretching, rolling, and massage gun in the afternoon. 

67 mile bike. I felt great and had one of my best rides ever averaging 18.5 mph with about 2900 feet elevation gain. 
Then I ran 5 miles at what felt really easy but ended up being around 7:45 pace. 
I definitely had one of my best training days which surprised me after all I did yesterday. Now I know from past experience that I need to take it easy for a few days or there will be an injury soon. 

17 mile bike at recovery effort

3 mile run at recovery effort.

I was being really good this morning biking and running really easy.  The bike went great. Then about a mile into the run there was a short steep downhill.  I stayed slow.  I'm talking over 9 minute miles but something twinged a bit in my right calf going down the hill.  I stopped immediately and walk a bit then was able to continue my run without issue.  My calf doesn't seem sore right now a couple hours later but it does seem off a bit.  

60 minute swim trying to focus on keeping my arms out wide.  I was slower than usual, but I did feel less stress on my shoulders and felt stronger at the end.  Hopefully the change will help in the long run.

3 mile run with 7 hill sprints.  After the hill sprints I was slowly running back and something felt weird in my upper left calf so I just waked home.  I don't think it is anything bad, but I didn't want to risk injury so I just walked to be safe.  Better to walk today and be able to run tomorrow than to run today and not be able to run for a week.

19 mile bike. Got a little windy and acually sprinkled on me a bit.

5 mile easy TM run.  No leg issues.

Swim:  10 minute warm up then 24 x 100m. Felt better than last week, but not as good as 2 weeks ago.

5 mile easy run. It was cold outside today!

I rode the last part of the IM course. Ended up going 68 miles. The is a lot of climbing some of which is very steep. That last climb through Snow Canyon is going to be rough at around mile 105 on race day. I'm glad I rode it though. 

Today I rode the very end of the race course. Just doing 23 miles, but that climb through Snow Canyon seemed tougher today with my tired legs from yesterday's ride. 

60 minute swim. Felt good to get back in the pool. 
5 mile easy run. Something seemed off in my right lower calf but nothing that hurt.