Hangin' Loose

Decided to make this workout a brick.  Was a bit of a break between the bike and run.  But still a brick I think.  Had to go buy some new tires and a few tubes though before the ride.  And rode it with Patrick.  Went to the temple and back.  Pushed the pace for the return trip on the back.

TT 45 mins

Ran the 4 mile up and down loop.  With a little at the end to get the .2.  Got a drink inbetween the bike and run.  But by the end I was feeling the effects of not getting enough hydration.  Not that it was that hot or anything.

AP 8:24

Early morning run at the gym.  Just took it easier today and got the miles in.  My right leg has been acting up a bit.  Not sure if I pulled something or not.  So not pushing it.

TT 49:40

AP 8:50s

PM-  Rode after work because I wasn't going to get in a ride this weekend.  Since I will be helping out again at the SG Ironman again.  Was a good ride kind of odd wind really.  But got it done.:)

TT 1:08:11

Av Sp 18.5

Av Cad 73

Max 42

Had a really good swim today.  Goal was to do 300 WU 850 nonstop 150 CD.  It says to do the 300 and then move right into the 850.  Normally I stop a couple times in my warm-up to stretch or something.  But this time I went straight through it into the 850 and right on to the 150.  All non stop.  Felt really good about it and instead of just doing the 850 the first time I did the full 1300 non-stop.

WU 300 8:22 (2:47pace)

800 23:48 (2:47pace)

CD 150 4:14 (2:49pace)

TT 36:25 AP 2:47 for the 100

Long swim today. And my first 1 mile plus swim. Was only going to do 1700 yds. But did another 50 to get over the mile mark. Lots of drilling today.

WU 300 2x(50 fist, 50 norm) 4x50 golf swim 4x200 normal 50 normal CD 200

TT 48:40 AP 2:46

Rode the new bike course to see how it is.  The nice thing is its right by my house like right there.  Its my 6 mile hill loop that I use to do even.  So looks like we will have 1 mile with hills and 1 downhill.  With 4 miles small rollers.  Was windy for this ride.  So hoping for good weather come Sat.

Had a great race with my wife.  Ran this one with her the whole way.  The goal was to improve on my swim time from the time I did it 2 years ealier.  Was 18 mins and change.  This time it was 12:47.  So around 6 mins improvement.  We had changes to both the bike and run course.  And MrsFit had a flat tire in the first mile of the ride.  Was kind of crazy on the bike course.  With 2 cars hitting bikers.  One guy was fine and was able to continue the race.  Another guy at a different corner needed life flight.

It was great though to do this one with my wife.  And was great that she took 2nd place in her division.:)  First Tri race since her surgery about a year ago.  So its all good.

Rode to work today.  And will ride back home.  Its a 8.25 ride to work.  When I get home I will do a quick change of shoes and go for a 3 mile run with Tim if it all works out.

AM- 8.28 distance TT 26:47 AS 18.6 AC 72 MS 42

Long bike ride with MrsFit and Patrick.  Went out to the marine at Utah lake and back home.  And then after did a brick.  So quick 2 mile run.  Didn't have a GPS for this one.  But ran this one alot before.  First mile was 7:18 and 2nd slowed to 7:30-40 pace.  Still a great run at 2pm.   Got some sunburning in a few odd spots.  Must of missed it with my lotion.:(

Swam a mile this morning.  Officially the farthest I have gone.  Was a good swim.:)  Alot of drills.

Decided to do a brick workout again.  So first went out for a ride then right after the run.

22.35 miles TT 1:10:00 AS 19.16 AC 78 max speed 40.  Was a hot ride with just a little wind.

4.8 mile run 43:04 AP 8:59   This one was a killer.  Was really dragging on the run.  Kept going though at a slow pace.  Was 80 degrees and that quick after the ride.  Just made for a dehydration workout.

Early morning swim short swim that is.  More drilling and threshold 200 on this one.  Felt pretty good overall though on this swim.

TT 28 mins AP 2:40 per 100 yds. 

Need to relax more the 200 was the same speed as my warm-up.  Yet wasn't as relaxed. Argh!!

Ran at the gym this morning.  Started out slower then kept it at 8:30 pace for the next 5 miles or so.  Felt pretty good on the run.  Its good to do some longer miles.  The short ones just dont seem right.:)

TT 57:10 AP 8:46

Endurance swim this morning.  Medium distance.  WU 300 main set 950 nonstop CD 150.  Swam this basically nonstop all the way through.  One quick stop about 50 yards into the main set to fix my goggles.  And 2nd time with only 50 to go in CD stopped and talked to a guy for a few secs.  Felt really good about it.  And got some good advice on my strokes that I will have to try next on Monday's swim.  And see if it helps much.

TT 38:44 AP 2:46

Nice long ride with MrsFit.  Was able to beat the rain storm.  Just got a tailend of it on the last mile or so.:)

Long swim today.  Over a mile this time.  Did a bunch of drills and tried some new techniques that really helped out alot speed wise.  Shaved of 10-15 secs per 50.  Problem is it wears me out alot faster.  Now I just got to learn to relax doing it.:)

Ran at the gym.  Good warm up and then kept picking up the pace the last mile.

Short swim day.  Lots of drills and swimming.:)

Long run today.  Runs are starting to get a bit longer finally.  At least more to what I am use to.  Warmed up for 1.2 at a 9:12 pace.  Then picked it up to 8:30 for 4 miles.  Went to 7:30 with 2 miles left and started struggling after .8 or so.  So dropped it back to 8:00.  Felt pretty good overall.  Need to get a new pair of shoes though.  These give me blisters everytime I wear them.  And this time was even a blood blister. OUCH!!

TT 1:01:14 AP 8:30