Rhett

38 mile bike ride (2:05) followed by a 2.5 mile run (8:10 AP) in 100+ degrees and windy.  I didn't realize how hot it was until I started my run and soon into it felt like I was going to die.

2 mile lake swim (60 minutes)...another couple minutes faster!  Hopefully I can get that 2 mile swim time down around 55 minutes, then I should be able to do the 1.2 miles on race day in 30 which would be a nice start to the race.

Soccer practice in the evening. I played some with the kids. It was fun.

12 mile bike ride.  My lap around in the island was 9:51, first time under 10 minutes since last year. Then I ran 4 hilly miles. AP 7:21

I really loved my swim this morning and was sad when it ended.

2 mile lake swim, 59 minutes-- getting faster!

Soccer practice tonight. Last night we had our first game, and even though my team was overmatched, they fought hard to a 4-4 draw. 

40.4 mile bike ride with Blake this morning. Then I followed it up with  a 2.5 mile run. I guess I was still feeling good since my AP was 7:01. I definitely didn't feel like I was running that fast, but I'll take it.

13 miles TM 1% incline

First 10 at 8:00 pace, last 3 at 7:00 pace

Enjoyed watching college football, but I'm looking forward to cooler weather so I can start running outside on my long runs. It won't be long.

23.8 mile bike ride pushing hard the whole way.

I could tell right as I started my run that my legs were very tired and heavy so I decided to make it a recovery run and keep the pace nice and easy which ended up not feeling so easy by the end, even though it was slower than normal.

8 miles, AP 8:04

Another 2 minutes shaved off my 2 mile swim time!

2 mile lake swim: 57 minutes

I've been working on my body rotation and it is really imporving my speed and endurance.

My legs felt much better today than they did on Tuesday. I did the same 8 mile run but this time had an AP of 7:36.  The first 5 I kept it easy and did the last 3 around mp.

46.4 mile bike ride.  Avg. speed 18.2 mph

I'm getting closer to the 56 miles I'll have to ride on race day.

15 miles TM 1% incline.  First 10 at 8:00 pace, last 5 at 7:00.

The first 10 felt way easy. The next five felt really good till the last 1/2 mile when I had to push a bit,

11.7 mile bike: AS 19.3mph

Quickly changed into the running shoes and headed out for a 4 mile run:  AP 7:19

I'm going to do a 5k fund raiser race for the high school cross country team on Saturday, so I'm going to keep my running and biking shorter this week.

2+ mile swim in 69 minutes

Somehow I missed my normal turnaround and swam out too far and therefore ended up swimming a good 10 minutes longer than normal. 

10 mile bike ride

4 mile easy run- AP 7:28

As I was biking and running I couldn't get Smooth's blog from Monday out of my head. Anyone who has not read it should read it. It will bless their life greatly and help them in coping with challanges and trials that life throws at them. I love Smooth. She is one of my heros.

2 mile lake swim: 58 minutes

Felt strong today.

25 mile bike ride with Blake this morning. Kept it fairly easy 17.8 mph since I'm doing a 5 k tomorrow. Blake headed back out for another 20 or so miles to get in a longer ride.

Today was the annual Lake Havasu High School cross country fund raiser which they do right before one of their races.  It's at one of the local golf courses. It's fun to run on the grass, but makes the race more challanging than a normal 5k on the roads. There are lots of ups and downs and turns and a few places you have to run through some sand.  I'd bet most people are about a minute slower on this course than they would be on a typical road course.  

After warming up for a little less than 2 miles, the race started after getting off the line and settling in I was in 10th place. I slowly moved up and by the end of the first mile was in 6th place.  It was a two lap course. At the end of the first lap there was a sharp up and down and on the down, I few into 5th.  I kept pushing and very slowly caught up to  the guy in 4th right about at two miles. I stayed behind him for a few paces to gather myself and then went past him with a burst of speed so he wouldn't go with me. It worked and he dropped off me quickly.  I never got close to the third place guy, but just pushed myself as hard as my body would let.  I finished comfortably in 4th place with no one close behind.  Even though I got 4th overall, I was 3rd in the 40-45 age group. What's up with that?

Splits: 6:05, 6:28, 6:30, not sure about the last 0.1

Overall: 20:21

Considering I've done no speed or tempo work since last winter, I'm satisfied with my race.

22 mile bike ride in the morning

5 mile run after work before our soccer game.

25 minute lake swim. I did the light house swim. I decided I need to do a shorter faster swim once a week to try and improve my speed. I'll be back to 2 miles on Thursday.

It was a beautiful morning in Lake Havasu City, about 75 degrees and no wind. It was the perfect day for a brick workout.

10  bike miles hard on a hilly course through SARA Park

4 miles at mp (6:59)

I felt good and strong today on both the bike and run.

2 mile lake swim a bit slower than normal:  60 minutes

The water was a few degrees cooler today.

46.4 mile bike ride with Blake on a hot, humid, windy mornig that felt like 56.4 miles.  I'm going to need a couple hours to recover from that ride. 

The weather has been in the low to mid 70s in the morning all week and this morning I woke up for early morning seminary and it was already 87. I think this is the last of the hot for the summer though. It's supposed to storm tonight and significantly drop the temps...hopefully for good.

TM 1% incline watching college football.

I was planning on 15 but wasn't feeling that great so cut it off at 10

AP 8:00

23.1 mile bike ride on our first cool day of the fall.   I felt good and was a bit faster than normal.

Avg speed: exactly 20.0 mph

26 minute lake swim. Water is getting colder.