Hangin' Loose

Well I will give a little report here of the IMSG.  WOWWWW!!!  Was it awesome.  I had a blast at it volunteering.  So I will try to break down the 21hrs that I was involved with it the day of.  The expo was really cool too.  So I will start there.

I guess the expo starts on Wed and went till Fri.  And we needed to be there on Fri at 5:30 for a meeting.  So got there 2 hrs early and hit the expo.  It was really cool seeing all the different gear and such.  And just looking at all the IM stuff.  Got to the meeting with 4,000+ other volunteers.  Kristi wasn't able to go to the race due to being really sick.  Which was really tough on her and I.  My Mom took her spot though for the wetsuit stripping.  Got our tshirts and was told to be there at the Sand Hallow @ 4:30AM.  So of course we needed to get up bright and early.  Got up at 3:10 to get ready to leave at 3:45 to get there on time.  We got there in plenty of time and it was nice and cold.  Bit breezy but still great.

So here we are at the Swim @ 5-5:30 the buses started pulling in with all the racers.  Ran into someone I knew from the Desert Sharks and helped out first with doing the body marking.  And got alot of great advise about the races and T times and such.  So it was great along with helping everyone get ready.  It is a lot different then a normal tri.  There was 2,000 or so doing it.  So tons of bikes.  And was different sections.  So we as markers were 20 strong marking everyone that hadn't been marked yet.  One of the gals that was there marking also was a Pro and also is the one I think I will hook up with later to get some swimming lessons from.  So got some great advise from her too. The pros start at 6:45 and the age groupers(AGs) start at 7.  So we were suppost to met at 7 for a meeting.  As the time got closer there were alot of people still not in there wetsuits or dropping off there drop bags.  So Bill and I started running around and helping those people zip up there suits and dropping off there bags.  It was just crazy crazy crazy.  I learned a good lesson there not to be in that situation.  Bill kept saying.  You dont want to be in this situation.  They should of been done at the PoP 20 mins ago.  They should of been here 15 mins ago.  They should of been down to the water 20 mins ago.  Just giving me a ton of great info.  And I was seeing the panic there.  We helped all the people we could before making our way to the start of the swim for the AGs.  And watched as the cannon went off and all the white water.  It was so exciting.  There was a few thousand people there for support.  WOW!!   So off to our post at the Swim OUT.

So we found where we needed to be and the sun was just coming up.  They had one loop around the lake to get in the 2.4 miles.  Meet up with my Mom, Bill and Keith(Husband of one of the women in the race and in the club with us).  So we had a few mins before the Pros came in.  But then we saw a few older people coming over.  It was odd.  I guess they either got pulled or something happened.  But they were done already.  Then the first guy got out of the water.   He didn't need our help at all.  We were about 20-5 strong for the strippers.  And he just flew by us and was into the change tent and on his bike before the next guy even came past us.  He was fast and strong.  And most of the first AGs didn't want help either.  The bulk of them came at 1:15-30 and it was crazy and busy.  Water and people going this way and that.  Some knew what we were there for.  Others were dazed and need some help talking with to know what was going on.  It was alot of fun trying to help as many people as I could.  Did some by myself later tag teaming with 1-2 others.  Lesson learned for sure.  Don't put your watch on the outside of your suit or your timing chip.  It was interesting also how people were coming in waves almost.  Alot of grouping up for sure happened here.  And as it got closer to the 9:20 cut off time.  They were getting more dazed and slower coming up to us.  They were cold and some we would send to the warm up tent to get warmed up.  And it was really sad as the time got closer to see them struggling way out there.  And knowing they were getting to close.  And some weren't going to make it.  The last guy of the 4 that didn't make it was only 6 mins short.  Then the ones still in T1 had only 10 mins to get out of there or they were done.

 We were able to leave around 10am and followed the last of the riders out.  Figured it was going to take a few hrs still before they get to the running part of the race.  The bike is great and all but hard to cheer for people on that part of it.  So we took a break and got in a shower, washed up our wet clothes.  Dad wanted to come at this part and so at 2 we headed for the T2 and Finish area.  Saw what a cluster it was and decided to just go up the route some where they were 3 lanes of traffic.  Closest to us was the bikers coming in to T2.  Then the mile 1 or 14 going out and then the farthest lane over was the runners coming back in.  Mile 12 or 25.  So we hung there and cheered for bikers and runners.  We were able to catch the finishers coming in and I was able to see all the different people I knew finally.  My poor hands were chapped from all the clapping.  At 5:30 was the cut off for the bike.  And as that got closer you would see people coming in more and more frantic.  As they knew they were getting close to the cut off.  And there was alot more that didn't make that cut off then the swim.  We crossed over the street at that point and was just cheering for all the runners.  This time we were close enough to see that their names were on there bids just below their numbers.  So I would call out there names and boy then they really started to respond alot more.  A few of the other crowd came and asked how I knew so many people.  So then pointed out to them about the names.  Which really gave the runners a added boost.  It was like a death march for some of these guys.  They were just walking.  Some would pick it up after some encouragement.  And others were in a zone.  I had to cut that cheering section short. 

At 7:45 PM was when I needed to get to my pick up point to get shuttled up to my aid station 4 shift from 8 to 11pm.  They had a aid station about every mile.  So I was at mile 4, 17.  And they would be passing us on the other side of the road 9 and 22.  Boy was it getting cold at this point with the wind.  We had 6 tables with different stuff at each.  I was at the 2nd table with water and ice.  And again this is on a uphill part so they were mostly walking into the aid station and very tired.  They had already been out at least 13hrs and still had at least 1-4 more to go to make the 17hr mark which they cut them off at mid night.  It was fun and exciting to help everyone.  And help pick people up.  I would ask them by name "Jason you want water or ice??", "Jennifer you want water or ice??".  Great job and keep it up.  The others on the other side of the road I couldnt see there names as well in the dark.  And would just cheer for them.  As the clock was ticking closer and we stopped at around 10 with the last of our people coming.  I just cheered for all those going back down.  I also ran with my companion from the MTC for a while and gave him some more encouragement.  Haven't seen him for 18 or so yrs.  He was really surprised that I was able to pick him out of the crowd. 

So we cleaned up our aid station and watched as the last runner passed and left.  They let us take what was left of the bananas, oranges, power bars and etc.  I just took some bananas and a box of power bars.  And headed back to the finish area.  I had at least a mile to walk to my car.  And passed by the finish line to get there.  There was still 20 mins left till it was midnight.  And I really didn't want to stay around there.  I wanted to save that experience for when it was my turn.  When I would hear.  MARK OWENS YOU ARE A IRONMAN!!!!!  There was a huge crowd there.  At least a thousand strong at the finish and more up along the streets.  It was awesome experience.  And has only made me want to do it even that much more.

It was exciting to volunteer at my first race and it being a Ironman that much better.  I learned alot of things from it.  And I am proud that I was part of it.

This morning we went to do our swim and the pool was closed.  So after work we went to KOPFC and signed up the family for a yr.  And swam there outdoors.  It was a bit chilly but still a great swim and workout.  Here in a couple weeks they will open up the 50 m part which will be really sweet.  So now we are thinking of doing the Bear Lake Brawl again.  So we will see about training programs again.  Not sure about the time on the swim since no watch.

Ran with the wife after work.  Did a recovery run for 40 mins.  Was a bit windy and it was a new route.  So wasn't to bad.

AM- Yep you read right 1000!!  I am not sure if I have done that much before.  Because its so hard for me to keep track of that and everything else.  But today we went earlier for say.  And did a set workout which of course means we would know just how far we went.  Kind of trying a new training program for say.  That has you doing sets instead of just time.  So it was a warmup for 300, 10 x 50 and then 200 cooldown.  WOW!!  That would mean I would need to swim a full lap.  I think in the tri I did I only did that once on the 400.  So I was suppost to do 50 then 10-15 sec break.  Hmm yeah well it was a bit longer then that.  First one went off ok.  I think that one I made it back all the way.  2nd one nope had change out of freestyle. 3-7 were really struggles.  5-7 I actually had to stop at about 40 yds.  Well I dont know if I had to but ended up stopping wondering what the heck was going on.  Did some back strokes to get the last 5 or so.  Then my wife gave me some great encouragement.  And said something like trust your ability to swim or something like that.  So I realized I wasn't rotating with my core as much.  So I changed that up to rotating my body more.  Which of course makes it much easier to move plus is effortless power from just rotating.  And I noticed also the turn around.  When I would push off it would throw off my rythem and I speed up or something.  And that would mess up my 2nd 25.  So with rotating my core more I was able to breath much easier and I MADE IT!!  8 I made it all the way.  A bit out of breath but I did it.  9 and 10th were even better.  Sure out of breath but I DID IT!!  For my last 200 I did 150 with fins.  Doing more core rotation and WOW!!  I was flying.  And it was effortless and right on top of the water.  I will have to really work on that part of my swimming.  Its great to have a great training partner there to help when I needed it most.

300 warm-up

10 x 50

200 cool down

Got in a good run this morning.  Was a breezy 33 degrees.  But felt pretty good on the run.  Haven't really ran much lately it seems and wanted to test the waters a bit.  Feeling good not sure how I will run Ogden and UVM still pace wise that is.

Mile 1 8:29

Mile 2 8:10

Mile 3 8:43

Mile 4 7:53

Mile 5 7:34

Mile 6 6:07

TT 46:59 AP 7:53

Meet with Malaika a personal trainer.  That specializes in tri and swimming.  So did some swimming and she helped me out alot with my kicking and a few other drills.  Was great.

Also in for SG marathon.  Since I ran the series I wasn't sweating it.:)

Went for a nice ride this morning with the wife.  Rode out to Herriman to check out the course for the Day Break Tri that we have coming up next.  And ran into the Goldie Locks woman's only bike ride.  Was kind of cool watching all them doing there ride.  Had a great time checking out the course and finding out where the race will be at.  And the hill climb out.  Then the speedy ride back to the lake.  That Oquirrh Lake is a big one.  There was sure a lot of runners out there running around it.  Was a nice cadence long ride for the most part.  Didn't push it too hard for it.  And just outside a mile out Kristi changed her first flat on the road.:)

TT 2:10:00 31 miles. 

Had to get in a long run before the marathon coming up at least to build my confidence for the race.  So went out for a 10 miler.  It was a pretty good run.  Tried to pick up the the pace for the second half.  At least make it a stronger effort.  Only problem is that the first half was down hill.  And the 2nd uphill.  Had 2 sky bridges to cross over bangater highway.  And messed up the pace for that mile.  Overall felt really good about the run.

Mile 1 8:45

Mile 2 8:06

Mile 3 7:50

Mile 4 8:27 Sky bridge

Mile 5 8:11

Mile 6 8:28

Mile 7 8:10

Mile 8 8:28 Sky bridge again

Mile 9 8:04

Mile 10 7:27

TT 1:22:04 AP 8:12

Resting today.  After the run was feeling really sick yesterday.  So yep it was start of a cold or something.  Called in sick to work.  Are you kidding me with this.  arghhh

Got in alot more sleep and rest.  Not having much fun.  Yeah maybe I will have to run with Kathie at Ogden.  Just hope I am feeling better by then.  Called in again today.  Hopefully my doc will see me today.:(

Going into work today.  Hopefully I am on the mend.  Got to love those Z-packs.  Feeling better though so its all good.  Hope I will be ready for the race this weekend.  Oh it was a nice sinus infection.

Feeling better today so went for a swim with the wife.  And now I am ready for a good nap.:) Bad thing was I wasn't able to do the full workout.  But I did feel really good about what I did do.  The intervals were 16 x 50 with a short recovery.  So I ended up doing only 10 and felt good with that.  I did all 10 of 10 the full distance.  Last time I did it was 4 of 10.  So it was better that way.  Still have a lot of stuff to work on.  But making great progress.  Lets hope I will be ready for the 750 in 2 weeks at Daybreak.

300 warm-up

10 x 50 500

200 cooldown

Will go for a nice easy run after a good nap.

Went for a nice 4 mile run.  Felt ok.  Just cruised along.

Mile 1 8:35

Mile 2 8:41

Mile 3 8:12

Mile 4 8:18

TT 33:47 AP 8:27

This marathon but me into the double digits.  So my 10th overall and 3rd Ogden.  Its a great course and the temps were great.  My goal was to run with Kathie and help pace her to a 3:50.  And to go as long as I could with my limited miles leading up to the race.  Due to doing more tri training then training for a full marathon.  Throw in fighting a cold off.  Which I hope is gone and doesn't come back.  I even debated not even running it due to the tri training and having a full race schedule.  So decided for the most part make this just a long run and not race it.  So I could recover from it as quickly as possible and just survive it.  As for UVM coming up in 4 weeks.  I am pretty sure I am just going to defer it to next year and run it then.  So enough with all this stuff.  On to the report.

Meet up with a lot of friends at the Marriot.  Kathie, Maynard, Smooth,  Charlie and 3 of Kathie's friends were there.  And made our way to the buses.  I decided to try immodium AD to see if that would help with the problem I had at SG and that did the trick.  The problem was I couldn't take my sudafed.  Or I am sure I would have all sorts of issues with dehydration.   So I had a lot of liquids yesterday.  The ride up was uneventful.  Had a good ride with the 8 of us and yakked with Charlie and Kathie.  Got to the start and made my way to the PoP.  I was surely hydrated.:)  And we just hung out in the cold.

We decided to line up close to the back of the 8 min group.  Which seemed to have worked good for a while.  But didn't seem to keep us going as slow as we wanted for the first few miles.  But still was good.  Felt good here.  Didn't have really any issues till the half where I had to hit the PoP again.  Yep nice and hyrated but no GI issues.  So was happy with that.  We hit the mile 14 mile and passed a bunch going up it.  But we had lost 1-2 mins by that point due to a pit stop on both parts.  And then another around 15 or so for her.  But after that one Kathie came out strong and I was starting to fade.  And had to let her go again at mile 16-7.  I wouldn't see Kathie again till the finish line.  About 2.5 miles later Smooth and Maynard meet up with me again.  And I was already into my run walk routine to ward off any cramps.  And just stopped pushing it so hard.  Ran with them for .5 or so then cheered them on as I walked again.  Just kept doing this.  Around mile 22 its alot steeper it seems.  I really dont think I ran the sub 7 I was doing and walked some after it was saying I was almost doing a sub 6.  Even though I passed alot of people in there.  But I would do that alot with the way I was resting and then run and then walk when my form started to break.

With 5k left to go I tried to do long runs and short walks to get in under 4:15 which was the time for my first mary.  Just barely made it in at the 4:15 but I am sure my first race still beat me.  Right now though as I am sitting here after a nice nap and in my compression tights.  I am feeling pretty good.  With my worse battle wound my poor nipples.  This is my first time I have had to use the med tent.:(  For 2 bandaids.  But it sure helped.

Mile 1 8:33

Mile 2 8:29

Mile 3 8:27

Mile 4 8:30

Mile 5 8:26

Mile 6 8:40

Mile 7 8:34

Mile 8 8:40

Mile 9 8:47

Mile 10 8:45

Mile 11 8:41

Mile 12 9:28 Pit stop

Mile 13 8:46

Mile 14 9:24 Pit Stop

Mile 15 9:10

Mile 16 10:04 Pit stop again

Mile 17 8:59

Mile 18 10:41

Mile 19 11:00

Mile 20 12:07

Mile 21 11:31

Mile 22 11:07

Mile 23 8:17

Mile 24 11:45

Mile 25 10:00

Mile 26 12:31 Talking with Lowell for a bit

Mile 26.67 6:16 (9:25 pace)

TT 4:15:51

All and all I feel good about the race.  It was definetely a nice long run.  And really enjoyed running with Kathie for most of it.  And seeing everyone.:)

Legs were feeling rather well for just running a marathon the day before.  And thought I would join MrsFit and Lizer for the long ride.  Just told them it was going to be a nice long recovery ride for me.  And so we found a nice course to ride that was mostly flat.  So rode down from our place to Redwood road.  Hit basically went all the way out to the point of the mountain.  Which at that point was a bit of a hill and headwind.  But wow was it fast coming back down and nice to have a tail wind for all but the last mile.  Kept it nice and easy for the most part.  Only a 2 hills that we hit 2 times.  Legs felt great and wore my compression tights.  Feeling really good about how I was able to make the race yesterday more of a long run and hopefully be able to recover from it fast.  I am looking to do my normal routine with my swim and run this recovery week.  And take it nice and easy on the run for this week.  To get me ready for that open water swim in less then 2 weeks.

35 miles total out and back course

Avg Speed 15.85

Max Speed 35.80

TT 2:14:59

Ending up being a rest day.  Felt like swimming after work.  But ended up working over so didnt make it out for it.:(

Got to love this weather.  Was about to head out to work on the bike.  And was greeted with wind and rain.  Argh!!  Ok maybe it will have to be next week or later this week.   Scouts tonight.

PM-  Got in a run right after work.  Was a bit of rain so it was humid.  But wasn't going to let it stop me.  Legs are feeling good and recovered so I wanted to go for a run and see how they would feel after a few miles before scouts.  Took the 4 mile route with the uphill at 2 and down at 4.  Felt really good and only felt some soreness in my hammies the first mile.

Mile 1 8:53

Mile 2 8:42 uphill

Mile 3 7:45

Mile 4 6:25 downhill

TT 31:47 AP 7:57

AM- Got up for a early morning swim.  Problem was all the lanes were full.  So we sat in the hot tub for 10-15 mins.   So after warming up for 300 and then got in 10 sets of 50.  Ran out of time to do a good 200 cool-down.  Felt pretty good by the end of the sets.  And feeling a bit better about the race coming up.  Would feel a bit tired close to the end of the lap.  And could relax my arms and worked my core more.  And worked pretty good that way.  Got a 11 hr workday today so we will see if the weather will cooperate for a ride this evening and I can get out for a ride.  Or we might be going to a clinic for Women of Steel.

AM- Rode my tri bike to work.  First ride to work of the season.  Felt pretty good and chilly.  With a south wind.  Will have to see how this compares to last years rides to work.

Distance 7.79

Time 27:50

Av speed 16.81

Av Cad 62

Max speed 38.21

PM-  Return trip with some wind and crosswind.  But felt pretty good for the most part.  Tried to up my av cad.  Still need to work on it.  I am happy with the first ride to work.  It was nice and fast.  Looks like with a few more rides I should be able to get this time under 20 mins.

Time 21:30

Av speed 21.03

Av Cad 73

Max speed 32.19

Ran into my buddy Tim on the way home from the race on Sat.  And talked him into running with me again.  So we meet up today for a run on the JRP.  Kind of a long run is what he wanted and I thought ok yeah 10 mile would be nice.  So we went for a long run and ended up feeling good so we went a bit longer.  Ended up going 14 miles and felt pretty good.  Bit humid down at the parkway and a bit hot.  But still a nice run.  Kept the pace easy for me and pushing it for him. 

TT 2:40 AP 10:49

After getting in a shower the wife got home to go for a swim.  Not much break between the run and swim.  Legs felt tired on this swim and started to cramp a couple times.  Was going to stop after the 8th 50.  When I got a cramp close to the end of it.  But thought I would gut it out and get 2 more.  Finished those ones and then did 100 cool down but then got a mean cramp in my quad.  OUCH!!!  Oh that was a mean one and I was calling it good but kept cramping.  Oh boy so just sat there for a few mins.  And then finally was able to get out without another one.  Shouldn't have tried to do a swim that close after a long run like that.  But it sure was nice to swim in a 50 m pool.

Went for a run with Di from the Desert Sharks and MrsFit.  We ran out to DayBreak and around the lake to preview the run portion of the race on Sat.  It looks like it could be a bit confusing but still a good run.  Was a bit windy at times and a bit cold.  We ran by the temple too.  Boy is there a mean hill right in front of it.  We ran just over 9 miles.

TT 1:31 AP 10:03

Feeling like the cold I had before Ogden is still lingering some.  So took it easy today.  Also got a bump notice at work.  Meaning I will be moved to a different area at work.  At least I have some options.  I will most likely do the one where its straight days.  And hopefully weekends off still.

AM-  Rode to work today.  Weather looked pretty good.  Tried to up my cadance again.  Came up a little bit from the ride out on Thurs.  But still need to improve on it a bit.  Also tonight is our open water swim at Blackridge.  And the ride back home.  Hopefully my cold is gone for good.

7.79

TT 27:45

Av speed 16.88

Av Cad 66

Max Speed 38.21

PM-  Struggled on this one.  Must of been the headwind.  Kept looking down wondering why I was going so slow.  Just mean ride into the wind.

TT 24:20

Av speed 19.1

Av Cad 73

Max speed 33

Went to the swim clinic alone.  MrsFit wasn't feeling good today.  It was held at the BlackRidge pond and was around 58-9 degrees.  It was cold getting in but quickly warmed up.  Leaving only my feet cold.  We mostly worked on just swimming in chaos.  And oh boy was it.  Kept getting hit and it was throwing me off.  But one of the drills or activities I felt alot more comfortable having people swim over the top of me or me over the top of them.  I just love that wet suit.  And I feel more confident now with being able to swim the 750.  And hopefully I will get into a good groove and swim it all the way.

Went for a run with Tim again.  We went to Liberty park.  Thought I would show him a new area.  And also we did a tempo run.  Well kind of.  Had a good time and the wind wasnt much of a issue since the big trees protect you alot more.

Results have not been posted.  So will wait to say more about this race then.  I didn't drown in the swim.  And had some issues with my cleat on the bike right before the biggest climb.  And run went well.  Will post more after I see the results.  I am guessing around 1:30 TT or so.

Well they finally posted the results.  And they are messed up for a lot of people.  So not sure of my finish time.  But I have a good idea about where I was due to the guy I was running with the last bit of it.  So here is the report.

The swim for us started at 8:30 and my wave at 8:35 which was the 35 to 39 males.  So we were all going to finish around the same time.  We got set up to swim and had a meeting at 7:30 at the waters edge so with a full hr to stand there in our wetsuits.  It was a long wait looking out over the lake.  The weather was cooperating well and the water temp was around 58 degrees.  So I was glad I had a full wetsuit.  The Olympic race start at 8:00 and had a few waves also.  And we noticed one swimmer get so turned around that they actually made a full circle and was heading back towards the start.  Oh boy.  And then a few mins before we started also they brought out someone in a boat that was unconcious.  Not a good thing to see before entering the water.  I still felt pretty good about the swim after doing the open water swim clinic on Wen.  And had a strategy of just staying away from the crowds and just swimming my own race.  Which worked pretty good.  I tried to keep on line with the bouys and a lot of people would drift way off.  So it made it easy to swim away from people.  Still have a lot of room for improvement.  With working on sighting and only swimming freestyle half the swim.  Resting off and on.  When I would try to sight I would sometimes catch the nasty water in my mouth and just turn over and relax.  Then go again.  My TT was 18:35 so a minute slower then the the last race.  But this one was 750 swim instead of 400 and not in a pool.  TT 18:35

T1-  After getting out of the water my feet were frozen.  And I charged up the boat ramp and on to the transition area.  I got my wetsuit down around my waist with not much trouble.  So when I got to my bike in the middle of the transition I just sat down and striped it off.  I wasn't to worried about the time here.  Since I had to put on more gear.  And had trouble I noticed with having a wet body getting on socks and my shirt.  And took off on the bike.  I think this is where I loosened up my cleat on my left shoe running to mount my bike. TT 4:43

Bike-  The bike course is out and back.  With the out being uphill and back a fast down.  I was passing alot of people on the uphill.  And about 4 miles in when I hit U-111 realized my foot was moving around alot on my left foot.  I thought at first it was just numb feet but nope.  I was having some mechanical problems.  And with the 2 biggest hills coming up.  I just eased up a bit more.  And tried to find a good way to not move my foot around to much to loosen it any more to make me stop.  Made it to the turn around and tried to push it coming down.  And not loose my pedal or cleat.  Got passed a few times but was ok with it. TT 35:57

T2-  Quicker transition here.  Just drop off the bike change shoes and off I went.  Didn't see my wife and father coming in. 1:45

Run- This course they claim is great and wonderful.  Sure it was great to be able to see everyone else as you ran around the lake.  It was not a easy one with alot of ups and downs though.  And like 30 turns along the way.  Got past a few times by faster people doing there 2nd loop on the olympic course.  And was making up alot of ground on the people in my AG.  Kind of hooked up with another guy that was 30 on the run.  And we ran most of it together.  He pulled out just a little at the end.  And I figure I ran around a 7:54 pace is what they got me down for.  But there timing was off for me on the run and so I dont have a final time.  But figure around 24:30 or so.

AM-  Had a great ride with Patrick, Peter and my wife.  Went for a long ride with Patrick riding my road bike.  So it was his first time riding with clips and on a road bike.  I think he enjoyed it.  Well all but the uphills.  We rode the uphill portion again of daybreak.  And so it was a long 4-5 mile haul.  Had alot of fun riding with them.  Wasnt the fastest run.  But still very enjoyable.

TT 1:14:00

Av speed 15.8

Max speed 40.02

Distance 19.6

Will be going up to Park City and such today.  And later hoping to get in a nice swim in the 50m pool.