Rhett

24 mile bike.  I mixed up the ride today and went 1 x through Sara Park then up Jamaica and then all the way up Cherry Tree which was a 1000 ft climb over 5 miles and then back home.  I used to think that was a steep climb, but after riding the IM course over the weekend, I realized that is nothing.  

3 mile run with 5 x 160 m hill sprints.  No leg issues today!!!!

Swim:  10 minute warm up, 24 x 100m.  I was able to maintain my 1:45 pace per 100 m all the way through today for the fist time!

5 mile easy run.  Legs felt good.

I don't know about you, but I feel good!!

Today was one of those days where I just felt great both biking and running.  24 mile bike with 1700 feet of climbing and I was 9 minutes faster than I did the same ride 2 days ago.  Then a 5 mile comfortable strong run averaging 7:30 per mile.  Still a little tightness in my left hammy but otherwise my legs felt great.

20 mile bike not pushing too hard. 

20 mile run. Felt great!  8:12 pace. 
 

Gotta be careful and recover now. 

I was doing continuing education today and was bored so I put on my weighted vest and walked on the TM 7 miles while watching it. 

90 minute swim.  The last 20 minutes seemed to take forever.  I guess I need to start doing 90 minute swims more often so I won't feel like I'm never going to finish when I do 2.4 miles on race day.  It ended up being 2.65 miles.  

4 mile run nice and slow.

I felt great this morning after going to bed a little earlier than usual last night.  37 mile bike at a good pace with a nice 6 mile 1300 ft climb near the end.  Then did 3 miles with 5 x 0.1 mile steep hill sprints in the middle.

I'm trying to get in a long hard week this week, then next week I'll do a recovery week.

I started the day with a swim.  10 minute warm up then 24 x 100m repeats.  I was rocking it through 17 repeats averaging low 1:40s and feeling good, then it all fell apart and I averaged about 150 maybe a little more for the last  6.  

6 mile easy run making sure to keep it nice and slow.  

Trying to take an easy day today since tomorrow is going to long.

10 mile bike

5 mile slow easy run

My body was definitely tired this morning. Perfect day for an easy one.

Tri trial day!

2 mile swim. Felt decent. 
101 mile bike with miles 89-95 climbing 1200 feet. It was super windy so it was a difficult ride but overall  felt pretty good. 
10 mile run. This is where the wheels fell off. I did a run for a bit then walk for a bit thing and it was still hard. I was completely spent by 10 miles but I did average 9:39 per mile. I'd take that if I could keep it up for 26.2 miles. 
 

Now I need some serious recovery. 

My legs and body were a bit tired this morning after yesterday's long effort but felt pretty good. I decided to do a long recovery hike out on the trails..just under 8 miles. 

I was going to get up early so I had time for both a long swim and a short bike, but I slept in a bit so just did the long swim.  I ended up having one of my best swims.  I found myself pondering our elders quorum lesson on conversion that we discussed yesterday.  I was pondering how I can work on my daily conversion to becoming my like Christ.  Before I knew it I was practically done with my swim and I was still feeling really good.

90 minutes 4400 meters (2.75 miles)

Beautiful morning!!!

37 mile bike with a nice 1200 ft climb near the end.  Felt strong!

3 mile run with 5 x 0.1 mile hill sprints in the middle

My hill sprints were solid today.  I think I'm getting some power back in my running legs!

70 minute swim with 24 x 100 m repeats. 
 

6 mile run. Good pace. 

Skies all day with Cade. 
Had fun. No injuries!!!

Another fun day of skiing. I had a really hard high speed wipeout this morning but am grateful to have survived it with just some bumps and bruises. We did have a lot of fun!

With my ankle swollen and hurting last night I wasn't sure if I would be able to run this morning, but it seemed a lot better this morning so I met up with Dan and we did a nice easy 15.2 mile trail run. It was chilly but nice out and we just kept the pace easy and chatted the whole way. It was really fun, and my ankle seems to be no worse off. 

90 minute swim.  Time flew by and I still felt good at the end.

6 mile run also felt pretty good.

34 mile windy ride. Not feeling it this morning so instead of doing hill sprints after my ride, I sat in the hot tub for 20 minutes. 

Rest day with some hot tubbing and PT.

70 minute swim- 10 minute warm up and then 24 x 100m repeats.  I was significantly faster today on my 100 m repeats than I have ever been.  I was conciously starting my pull just a little sooner than normal and it mada a huge difference.

3 mile run with 5 x 0.1 mile hill sprints.  My hill sprinting is getting stronger which means my running form and power should be improving.

I started my ride at 3 am. It ended up being one of my best rides. I did 70 miles with 3500 feet elevation gain and averaged 17.9 mph. That's  really good for me. 
Then I transitioned to running. I was trying to keep it easy but was moving right around 8:00 miles for the first 10 miles which was too fast because then the wheels slowly started to come off for the next 6 miles at which point I completely blew up and had to start walking. I called Doone and continued walking until she picked me up right before mile 18. 
Looks like I still have a lot of work to do before the Ironman in 6 weeks. 

I didn't want to get out of bed this morning so I slept in for an extra 30 minutes which meant I only had time for a 60 minute swim instead of 90 minutes and then my planned 6 mile run.

I did have my farthest 60 minute swim ever, meaning I'm getting faster!!  Then my run went really well also. I kept it an an easy effort and ended up right around 8 minute pace. 

I woke up early and got ready to go for a bike ride, but when I went outside, it was raining, so I went back in and went back to sleep for a couple hours then got up and did a very slow 3 mile TM run. 

It is probably a good thing, because I have no energy this morning.  Hopefully I'm not getting sick.

50 minute swim.  10 minute warm up then 16 x 100 m repeats.  I was moving at a fast pace then hit the wall on the last couple so I decided to stop at 16 instead of doing my normal 24.  

Then I did a 25 mile bike.  I averaged 19.4 mph.  That is by far the fastest I have ever done that ride!

10 mile slow run.  My legs felt heavy this morning but I stuck with it and finished a little under 8:30 pace.  Hopefully I feel more energitic tomorrow and Saturday as I have long efforts planned.