Hangin' Loose

Week starting Jun 27, 2010

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
16.501000.0057.26
Foundation 8d Miles: 2.50Foundation 8c Miles: 14.00
Night Sleep Time: 40.00Nap Time: 0.00Total Sleep Time: 40.00
Running MilesSwimming YardsBike Miles
0.000.0015.50

AM- Rode to work today.  Just took it a bit easier on the ride out and started out a few mins ealier then normal so I wouldn't feel rushed.  Was nice and cool on the way to work.  I wont be so luck on the way back it sounds like.  Figure I will keep with my tri routine for say.  Keeping it nice and simple.  But working hard on my runs on run day.  So this ride was nice.

TT 27:35 TD 7.75

PM- Rode home from work.  Road was still kind of torn up on the last mile.  But since its was downhill.  I was able to just ride in the lane where the road was still better.  Since my pace is around 25-30 in there.  Got home in 22 mins to a quick change and off to the gym with the wife for some strength training.

Squats 3 x 20 @ 70

Bicep curls 3 x 20 @ 50

One arm rows 3 x 20 @ 25

Leg press 3 x 20 90, 180, 180

Seated rows 3 x 20 @ 65

Crossovers 3 x 20 both sides

Leg Extensions 3 x 20 @ 65

Hamstring curls 3 x 20 @ 65

Incline bench 2 x 20 @ 85

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
2.50500.000.00

AM-  Went for a nice swim this morning.  Got in about 30 mins total and had to swim indoors so only 25m instead of the 50m.  Struggled for the first bit.  And got better as the time went on.  Just need a bit more consistancy I think and it should improve.  Will go for a run after scouts tonight.  Speedwork....

PM-  Oh boy.  That wasn't going to happen today.  Hammies were still sore even after the swim. So warmed up doing 1 mile easy at a 6.7 pace with 1% incline.  And then decided to forgo the speedwork and do the tempo maybe.  So that was 5 at 7:15 pace ended up getting 1 in and really started to feel the hammies not loosening up so just called it good.  And spent some good time stretching them.  Bit to much on the weights I guess.  Will have to tone it down next time.  Till I start getting use to it all again.

Foundation 8d Miles: 2.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Running MilesSwimming YardsBike Miles
0.000.0015.50

AM-  Rode to work today.  Warm temps for sure and a strong South wind.  The wind only really effected me in the last couple miles.  Legs are feeling good after this ride though.  Hopefully after tonights ride I will be back to normal for a good workout tomorrow morning.  Should of gotten my cadance up higher on this ride. 

TT 27:22

Av Speed 17.03

Av Cadance 68

Max Speed 42.42

PM-  Wow that was a rough ride home.  Very windy and dusty.  It was a white knuckled ride getting home and so I just kept it under control and survive the ride.  Ended up taking about 10 mins longer then usual.  Where I normally ride about 21-25 mph I was lucky to be doing 10-13 tops.  It was good to make it home though.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.00500.0026.26

AM-  Did a morning ride with Patrick and Kristi.  Tried out riding without socks this time and it was great to notice how much I normally push with my toes instead of heel.  So it helped to keep my heels down.  We rode out to Butterfield canyon to check out the course for a Dual we might do.  We got 12.5 miles out then turned around it was 1:05 into it.  And most of it was either uphill or into a strong headwind.  So debate about how long it would take it get back in.  Kristi said 45-50mins.  Patrick went 40-45 and I said 35-40.  When we left Patrick it was 35 mins and another 2 mins to get back to our place.  So took about half the time to get back.  And was a great ride.

TT 1:42:04

Av Speed 15.4

Av Cad 66

Top Speed 42.42

PM- 30 min swim.  Worked on trying to relax and noticed I need to look straight down more.  Will work on that more.  And my kick is slowly getting better so I am happy with that.  Just work on getting back in and getting some good swims techniques down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Running MilesSwimming YardsBike Miles
14.000.000.00

Ah what a great day for a run.  Slight wind I think but the temp was 50 degrees at 5am when I met up with the GumpChumps.  And a few extra people to run JRP.  Slick, RivertonPaul, JohnnyV,  John Dyke, Matt, Rick, Teena, Smooth and 2 others that I dont remember there names were there for this group run.  It was great to meet up with all my old friends and make a couple new ones.  Paces weren't to bad as we headed out and I just enjoyed the company.  Missed turning my watch back on so it should be almost 15 miles but will only record what I got on the watch though.

Mile 1 8:59

Mile 2 8:21

Mile 3 8:18

Mile 4 8:57

Mile 5 8:32

Mile 6 8:39

Mile 7 8:50

Mile 8 8:41

Mile 9 8:18

Mile 10 8:28

Mile 11 9:50

Mile 12 9:09

Mile 13 8:36

Mile 14 8:19

TT 2:02:03 AP 8:43

Foundation 8c Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Running MilesSwimming YardsBike Miles
16.501000.0057.26
Foundation 8d Miles: 2.50Foundation 8c Miles: 14.00
Night Sleep Time: 40.00Nap Time: 0.00Total Sleep Time: 40.00
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