Hangin' Loose

AM-  Rode to work this morning.  Pretty uneventful really.  Cool and humid with not much of a breeze.  Legs were a tiny bit sore.  And feels better after it.

TT 27:57

A S 16

A C 64

Max 37

PM-  Rode back home felt good on the ride home.  Had a nice tailwind so it made it even easier and more enjoyable.  Didn't remember to get the stats off of the computer.  But sure it was more of a normal ride.

Speedwork!!!  Yeah one of the more enjoyable speed workouts.  This one is one where it gets faster and shorter distances as you go.  First is 1200, 1000, 800, 600 and then 400 with 200 RI.  So warmed up a bit with Aaron for a mile or so before the other 2 guys showed up.  Which was Shane and Jeff.  The good thing is those 2 are close to the same paces too.  And Aaron isn't to far behind me.  Gave everyone a sheet with what their goals were for the distances.  And so they could figure it out themselves.  I got to take a flashlight next time so I can see better.  Had a hard time seeing what I needed for some of my splits and just ran with it.  We all did pretty good.  Aaron was still a bit sore from Ragnar race he ran.  But the rest of the guys really nailed their paces well too.

Goal split/ actual split

1200- 5:02/4:53

1000- 4:09/4:08

800- 3:17/3:21  Missed this one dang it

600- 2:27/2:24

400- 1:37/1:27 Pushed it hard on this lap.

AM- Rode to work this morning.  Nice morning for a ride.  Feeling better today then on Mon and times seemed to be a bit faster too.  Focusing on a better cadence bit tough on the hills.  Plan is to ride home and drop off my backpack and go out for another 10-20 miles with Patrick.  Lets hope its not too hot then.

TT 27:40

A S 16.8

A C 66

Max 38

TDistance 7.75

PM-  Rode home from work.  Did it in like 24 mins and some change.  Then road with Patrick for another 20+ miles.  His legs were a bit shot from riding yesterday 42 miles.  So we kind of took it easier which was fine by me.  I just wanted to get in some good distance and time in the saddle.  So we kept it kind of more of a cadence ride.  Few hairy spots with road construction here and there.  So had to change up the route some.  Ended up riding our 20 mile loop backwards.  Was nice to change it up some.

TD 28.33

TT 1:40:46  with 24mins and change coming home from work.

A S 16.8

A C 67

Max 39.1

Early morning run.  Got out at 4am and the heat is coming.  Was 70 or so with a South wind.  Got in 2 miles solo.  The first was warm-up then hit 1 mile at tempo pace.  Waited 10 mins for the rest of the guys to come.  And only Aaron showed up.  So we hit another warm-up mile which was into the wind and some uphill.  Then we started into the tempo again.  Goal was 1 warm-up then 5 at MP(8:12) then 1 cooldown.  Ended up being a mix of stuff really.  And last 2 was into the wind and uphill at parts.  Throwing off the paces a bit more.  I guess 3 at MP was good enough.

Mile 1 8:50

Mile 2 8:07

Mile 3 8:57

Mile 4 8:11

Mile 5 8:08

Mile 6 8:35

Mile .75 6:26(8:40 pace)

TT 57:17 AP 8:31

5am run with the boys.  Ran with Aaron, Richard and JeffR.  Had a good run out to the temple and back.  Then the 4 mile loop up and around 6200 to 7000th.  So last mile is downhill mile and 3rd to last is the mean uphill. I feel like I am getting back on course.  Goal was to run 17 at a 8:57 pace but with this crowd it ended up a bit faster again.  Ran with Richard and Jeff for the first 12-13 with them and then Aaron joined me for the longer run.  Messed up and stopped the watch around 7 to 8.5 or so.  So missed a few splits.  Restarted it at mile 10 to get the last 7 right.

Mile 1 9:07

Mile 2 8:17

Mile 3 8:28

Mile 4 8:17

Mile 5 7:57

Mile 6 8:02

Mile 7 7:57

Mile 8 8:20

Mile 9 4.15 (8:35 pace missed 1.5 here)

Mile 11 8:27

Mile 12 8:30

Mile 13 8:29

Mile 14 8:45

Mile 15 10:27 Mean uphill

Mile 16 8:57

Mile 17 7:39

TT 2:12:01 +12-13 mins

AP 8:32

10:30am  Went out for a bike ride with Tyler again.  Decided to take it a bit shorter today.  So went did the 20 mile loop in reverse.  Rode it in about 1:05 or so I think.  Didn't really check the computer after.  Finished up and then ran over to the pool to watch the girls swim.