Hangin' Loose

Swim baby swim.  Starting to get a bit more speed in my swim.  400 WU then 4x100 4x50 4x25 RI 15 100CD.  The first 2 100s wereabout 30 secs faster then what I did on last week.  Yet it was tough.  Felt pretty good for the most part.  And happy it was over so much faster then before.  Next swim workout will be a beast.  But I wont need to push it so hard.

TT 46:39

Went to the gym for this run.  Got to love the treadmill.  Warmed up at a 6.0 pace then kicked it up to 9:15 after half a mile.  At 1.5 miles kicked it up to 8:30 pace then at 3 miles up to a 7:30 pace for half a mile then back down to 9:30 for the last half mile.  Kind of all over speed wise but felt good.  Looks like those shoes are about shot though.  Will need to pick up a new pair.

TT 35:50

AP 9ish

Went for a nice ride with Patrick. Work went a bit long so I didn't get in as long of a ride as I wanted. But still got in a longer ride. Rode down to the temple then 12600 s. Up to Herriman high and then to 111. Down new bingham to 90s and back home. Wind wasn't to bad really. And temp was good had a good time. Time in the saddle.

D- 22.44

TT- 1:25:27

AS 15.76

AC 61

Max speed 38.21

Went for a run outside.  Just a 3 miler is what the training called for.  Went out easy and tried to pick it up for each mile after that.  Legs feeling good.  MrsFit went for the run too.  But ran it at her paces.  43 degrees with a 5-7 mile breeze.

Mile 1 9:34

Mile 2 8:54

Mile 3 8:17

TT 26:46

AP 8:55

AM-  Early morning swim.  Tough workout.  That didn't go as prescribed.  Had a 500 in there.  Did like 200 before panicing.  Got some good advise from my wife on keeping track of each lap.  And finished strong for the last 150.

PM-  Really felt like I had to get in my bike ride today and go as long as I could.  Went with Patrick and had a good long one. Did it in 2:22:46.  Getting more time in the saddle and bottom was good.  Legs were a bit spent from the hill climb up to the coppermine entrence.

Went and paced Jeff and Richard at the buffalo run.  They were doing the 50 miler so I got there at 10 to help out.  Finally found them at mile 28 aid station.  And kept cheering them on every mile or 2 till 38.7.  Where it was my turn to get in there and help out by pacing.  At this point Jeff was really suffering and it was his first ultra.  Richard was like 10 mins ahead at least and looking good.  Had a good time running with Jeff though.  Pace was slow though.  We would walk the hills and run the flats and down for the most part.  There was some really technical parts too that we just walked through.  I told him 4-5 miles out that the plan was to finish strong for that last mile.  Since he would remember it most.  Needless to say the last 2 miles we were running.  And the last mile was his fastest at a 7:30 pace.:)

TT 2:44