Swim

Swam today at lunch. My muscles are sore from the ride yesterday, but it felt great to swim. I swam for 40 minutes, and did not keep track of how far I went.

Rides

Road yesterday in the morning and at lunch. In the morning I did pyramid intervals of 1-2-3-4-4-3 then I was too tired to finish the last 2. I rode again at lunch, but just at a recovery pace.

Morning

Lunch

Run and Swim

Today at lunch I did a 5K on the porter rockwell trail in Draper. Pushed the wrong button when i started so I don't know how fast I went.
This evening did a swim in the outdoor pool. Only swam about 25 minutes, and I took a couple breaks.

Tibble Fork Swim

Swam at Tibble Fork reservoir yesterday. I swam across and back 4 times. The water was pretty cold. Colder than when I swam there a couple weeks ago.

A little behind

I am a little behind because of my travel. Both Monday and this morning I did a ride. Same ride both days about 1 hour. I forgot my GPS so I don't have any info.

Hill Run

Went over to Eric's house and we ran up to the hang glider park. It was a good climb. My legs are a little sore this morning from the impacts running down.

Evening Swim in outdoor pool

Swam in the outdoor pool this evening. i went about 35 minutes. Most of the time I was wearing fist gloves. I did not keep track of how far I was swimming.

Cruise intervals

Did 10 minute cruise intervals at lunch today. Wanted to do 4, but was having a hard time getting my heart rate up where I wanted it so I only did 2.5. I probably should of just skipped the workout, but wasn't going to be able to ride tomorrow or Sunday.

curise intervals

QUick ride at lunch

Rode in corner canyon. Had to ride a little harder than I wanted on the way up because I had to fix my flat tire and was trying to catch up with the other guys I was with.
Data

Slow hot lunch run

Did a long run at lunch today. It was really hot. I ran out of water about 1 hour 10 minutes in. I only ran a little over 8 miles. So I wasn't moving too fast.

Data

Dist - 8.11 Miles
Avg speed - 5.5 mph
Max speed - 9.1 mph
Calories - 1617
Ascent - 547 ft
avg HR - 131 bpm
Max HR - 163 bpm

Long ride in morning and at lunch

Did a long ride this morning and at lunch. Didn't push to hard just wanted to ride for a long time. In the morning I rode up and did Jacobs ladder. At lunch I just rode along the Bonneville shoreline trail to the west of the Draper Temple.

Long ride in the morning and at lunch

Dist - 17.42 Miles
Avg speed - 6.4 mph
Max speed - 27.3 mph
Calories - 1800
Ascent - 3829 ft
avg HR - 124 bpm
Max HR - 162 bpm

Swim during football tryouts

I did a 30 minute swim today while Briggs was at football tryouts. Swam 1200 yards. I have not been swimming enough lately I got tired. However I did enjoy the outdoor pool with 100 yd laps instead of 50.

Shoreline Ride

Rode the Bonneville shoreline trail for fun today at lunch with Antoine. Took an easy pace, and just enjoyed it.

Dist - 5.81 Miles
Avg speed - 6.5 mph
Max speed - 35.6 mph
Calories - 547
Ascent - 919 ft
avg HR - 125 bpm
Max HR - 202 bpm

Morning 5k

Did a 5k this morning. Started with a 3/4 mile warm up. Then ran a 5k. Followed by a 3/4 mile cool down. My foot never hurt, but My left hamstring and calf tightened up.

Dist - 4.7 Miles
Avg speed - 6.9 mph
Max speed - 12.5 mph
Calories - 802
Ascent - 164 ft
avg HR - 149 bpm
Max HR - 193 bpm

5k split
Dist - 3.16 Miles
Avg speed - 8.0 mph
Max speed - 12.5 mph
avg HR - 156 bpm
Max HR - 193 bpm

Saturday morning ride

Did a fun ride saturday with Eric Gentry and Briggs. We started at the Draper temple and rode up Clarks and then down Ghost. Briggs did really well riding up. He only needed a couple short break

Recovery Ride at lunch

Did an easy ride at lunch.

Dist - 7.02 Miles
Avg speed - 6.1 mph
Max speed - 23.0 mph
Calories - 735
Ascent - 1154 ft
avg HR - 125 bpm
Max HR - 199? bpm

TIbble Fork Swim

I went up to Tibble Fork this evening and did some canoeing. While I was there I swam across the lake and back twice. Not too far, but at least I swam a little. The water was very cold, but not nearly as cold as last time I swam there.

Run Intervals

Did a 6 mile run at lunch. I did a 1 mile warm up. Then tried to run the second mile at 8 mph. Then recovered the 3rd mile, and then did the 4th mile at 8 mph again. Then just jogged the last 2 miles. I will post my 2nd and 4th mile averages later.

Dist - 6.12 Miles
Avg speed - 6.4 mph
Max speed - 10.6 mph
Calories - 1164
Ascent - 397 ft
avg HR - 150 bpm
Max HR - 176 bpm

Averages for faster miles
8.3 mph 164 bpm
8.1 mph 163 bpm

Bike Workout.

Went to corner canyon and did a bike workout today at lunch. I did some long intervals. 10 minutes each followed by 2-3 minutes rest. I tried to keep my heart rate in 155-160 range during the interval. I did 3 sets. I was hoping to do 4, but felt I had a pretty good workout after 3. Overall it felt like a strong workout.

Dist - 8.61 Miles
Avg speed - 6.6 mph
Max speed - 28.0 mph
Calories - 912
Ascent - 1471 ft
avg HR - 128 bpm
Max HR - 162 bpm

Swim Test

Did a swim test at lunch. Warmed up by swimming 200 yards. Test was 500 yards or 10 laps. Finished in exactly 9 minutes. Heart rate when I finished was 124 bpm. I felt pretty good swimming, although I hadn't swam in over a week.

Run Test

I want to do some baseline tests to see where I am at in each area. This morning I did the run. I went 1.5 miles as fast as I could. I ran along the paved run trails in draper. It was not flat, but rolling hills. I started at the Osbourne trail head. I warmed up for about 5 minutes running down to the 2.5 mile mark. That is where I started heading west to the 3.25 mile mark and then back for the test. I completed the run in 10 minutes exactly.
During the warm up I noticed my ribs were still pretty sore from my crash at snowbird. However during the test they did not seem to bother me. Also by the end of the test the top of my foot was feeling sore again.

Dist - 1.50 Miles
Avg speed - 9.0 mph
Max speed - 13.1 mph
Calories - 146
Ascent - 0 ft
avg HR - 170 bpm
Max HR - 193 bpm

Weekend

Friday I did an easy ride in the morning. Saturday I decided not to do the solitude race because I had too many family issues going on, and still felt like I needed more recovery. I am not sure what is going on but both Saturday and Sunday I felt really tired even though I did not workout. Also still have a couple of minor injuries that do not seem to be getting better. I am going to focus on making sure I am eating well and getting enough sleep.

Recovery Ride

Did an easy ride at lunch today. Didn't push myself at all. I decided not to do the triathlon this weekend, I may still do the solitude mountain bike race. I decided just to rest the rest of this week. Then starting next week I have 6 weeks of good training time before the lake tahoe xterra.

Another Bike

Went biking again at lunch. Tried to push it a little harder, but did not go all out. Felt really good.

Dist - 7.23 Miles
Avg speed - 8.7 mph
Max speed - 26.4 mph
Calories - 682
Ascent - 1248 ft
avg HR - 140 bpm
Max HR - 171 bpm

Bike Run Combo

This morning did a bike ride followed by a run. I didn't try to go too fast on either. I noticed my legs were a little sore still on the bike ride, and I was a little tired on the run. I was surprised to still be sore. My muscles are not recovering as fast as I would like. Everything felt good from my crash. I am hoping to do another ride at lunch. Tomorrow I will do a swim and see if my shoulder is going to feel well enough to do the race on Saturday.

Bike
Dist - 7.08 Miles
Avg speed - 7.0 mph
Max speed - 28.3 mph
Calories - 655
Ascent - 945 ft
avg HR - 129 bpm
Max HR - 155 bpm

Run
Dist - 5.72 Miles
Avg speed - 5.7 mph
Max speed - 13.0 mph
Calories - 1213
Ascent - 775 ft
avg HR - 135 bpm
Max HR - 154 bpm

Snowbird Race.

Yesterday was the snowbird race. The race was 3 laps and has a really steep fast part on a gravel road. On the first lap I was going too fast and got stuck on the inside of the person right in front of me around a turn. I tried to brake, but ended up hitting his back tire and flipped of my bike and landed right on my shoulder. I slowed down to try to avoid crashing anymore, and finished last. My shoulder really hurt throughout the race, and I probably should have stopped, but I wanted to finish.

On the way home my head started hurting, and I got a migraine. I spent the afternoon laying in my room in the dark. After 4 hours I felt better, and my headache was gone. Today I feel much better, but my whole body aches a little. I am hoping my shoulder feels better quickly and I can still do the triathlon on Saturday.

Day Before Race Ride

Did a short ride today to get my legs moving. I missed being able to workout yesterday because of problems at work. In fact I have not had much sleep the past two night because of work. Hopefully I can fix that tonight and be ready to race at snowbird tomorrow.

Snowbird ride with Dave

Yesterday evening did a ride up at snowbird with Dave. Did not feel good at all. I was very tired and muscles were sore. Dave had to keep waiting for me. I am taking today off in hopes of feeling more ready to go tomorrow.

Dist - 9.06 Miles
Avg speed - 6.8 mph
Max speed - 29.1 mph
Calories - 1086
Ascent - 1520 ft
avg HR - 144 bpm
Max HR - 165 bpm

Ride with Briggs

Briggs and I rode up clarks and down ghost today at lunch. Briggs got a flat tire at the bottom of ghost so we had to walk back to the car.

Swim

Swam last night just a little at the outdoor pool. Then went this morning to the legacy center and swam for 30 minutes. Still trying to improve my form and fitness.

Long Hot Run at Lunch

Went for a run at lunch. Should have got up and done it in the morning when it was cooler, but wanted to sleep. Didn't try to go too fast just wanted to get in a long run. I ran along the paths around Draper.

Dist - 8.06 Miles
Avg speed - 6.1 mph
Max speed - 10.0 mph
Calories - 1607
Ascent - 467 ft
avg HR - 139 bpm
Max HR - 194 bpm

Independance Day Ride

My brother Mark and I went up little cottonwood canyon and pre-rode the snowbird race. The course was still under construction, but most of it could be ridden. We did 3 laps which really wore me out. The trail is pretty bumpy, and lots of rolling hills during the climb. It was pretty fun except most of the downhill is just on a really loose gravel road. My bike computer was out of batteries so I don't have any ride details.

Swim at the Outdoor Pool

Tried to do a swim at the outdoor pool at lunch. Right after I started they made everyone get out for a mandatory break. Then once I started again it was hard to get in a rhythm with all the other people in the pool. I didn't have a lot of time so I didn't get much swimming in.

10k Run

I ran a 10k this morning on the trail. My goal was to finish in less than an hour and I made it in 58.5 minutes. I had to push myself faster than I expected to to finish in that time.

Dist - 6.3 Miles
Avg speed - 6.5 mph
Max speed - 11.9 mph
Calories - 880
Ascent - 966 ft
avg HR - 145 bpm
Max HR - 165 bpm

Bike Intervals

I rode today at lunch in corner canyon. I started at the temple and road over to the fire road and up it to the top of clarks. Then came back on ghost. I did five minute hard intervals then rested about 3 minutes. I did 3 sets of those.

Dist - 7.09 Miles
Avg speed - 8.7 mph
Max speed - 28.9 mph
Calories - 633
Ascent - 945 ft
avg HR - 136 bpm
Max HR - 166 bpm

Bike in the morning, bike at lunch

I went biking in the morning and again at lunch in corner canyon. Just went at an easy pace and tried to get a lot of riding in. Felt good although it was a little hot at lunch, and I needed to have some water with.

Dist - 23.09 Miles
Avg speed - 7.9mph
Max speed - 42.3 mph
Calories - 2148
Ascent - 3182 ft
avg HR - 128 bpm
Max HR - 160 bpm

Swim technique

Swam for 40 minutes at lunch. Just tried to work on my stroke technique. Probably need to get someone who knows what they are doing to help if I want to improve technique. I don't have a real good idea what is right or wrong, and can't see what I am doing.

Run up to suncrest

I wanted to run up to suncrest this morning. It was about 2.5 miles to the road that heads up there, so I did not run all the way up. I made it about half way. The top of my left foot has been sore since the triathlon, and it still hurt. I felt really strong the first 7 miles, but the last couple were tough.

Dist - 9.51 Miles
Avg speed - 6.4 mph
Max speed - 14.3 mph
Calories - 548
Ascent - 350 ft
avg HR - 138 bpm
Max HR - 165 bpm

Swim at lava hot springs

We were at the pool at lava hot springs today. I was hoping to swim laps but it was too crowded. However in the evening they closed the indoor pool for swim lessons and I asked if I could swim laps. They said they didn't mind so I did 1000 yds.

Jog to the snake river

We were in twin falls this morning, and I got up early so I could get a run in. I decided I need to build up to some longer runs so I went for an hour and fifteen minutes. I went at a slow pace. I would like to start going for 1.5 hours, but did not have time this morning.
It was fun to run somewhere new. I ran from the hotel down to the snake river. I think I went down about 600 ft.

Crisp Run

It was 41 deg this morning in Enterprise OR. Briggs and I still got up and went out and did a run. We went at an easy pace. I just wanted to move my legs and see if I was still sore. I felt pretty good, but felt some soreness in my feet after about 3 miles.

Dist - 4.07 Miles
Avg speed - 6.1 mph
Max speed - 8.0 mph
Calories - 732
Ascent -
avg HR - 132 bpm
Max HR - 163 bpm

Solstice Triathlon

Yesterday I did the Solstice Xterra. It was in La Grande OR up at Morgan Lake, a little lake in the mountains. It was cool and cloudy. The temp outside was about 54, and the temp in the water was 59.
The swim was 1000m. I still am not great at open water swimming, but felt I did ok during the swim. Especially after the last bouy back to the start I got in a rhythm and felt good.
The bike was 25k. The trails were muddy especially in a few spots. The trail was very rocky, and reminded me of the solitude trail a little. There is one really steep part called suicide run that is long a steep. I made it about half was down, and then decided I better walk and not risk an endo. There were also a couple climbs I had to walk up. I really thought the bike trail was pretty fun.
Then I finished with a 10k run. I ran down a road and then through this pasture. The grass was really long, and it was hard to tell where the rocks and bumps were. At one point my hamstring started cramping and I thought I would not be able to finish. I stopped and stretched it and was able to move on. The last half of the run was back up the hill so that made it tough. I passed two guys right towards the end of the run which was nice.
Overall I really enjoyed the race, and I felt like I did pretty well. I would have liked to have had a little more energy in the run and not have been cramping. My goal was to finish in less than 3.5 hours. My times are below.

Kevin Jensen Lehi UT M 36

OverAll	Swim	T1	Bike	T2	Run
3:22:24	0:18:48	0:03:41	1:51:59	0:01:31	1:06:25

Morning downhill

I did a ride this morning. It rained during the night so the trails were wet. I wasn't planning to go very far, but ended up going almost 10 miles. Anthony and I rode from the temple up clarks. Then at the top of clarks we find a trail that we hoped took us over to the new Maple Hollow downhill trail. Eventually we got to the street and just rode to the trail on the street. Then we went down it and back to the car on the road. The trails were wet, and the one at the top of Clarks was very narrow so we got soaked in the long grass on both sides of the trail. Maple Hollow was hard because of the lack of traction from the mud.

Dist -9.8 Miles
Avg speed - 6.1 mph
Max speed - 30.9 mph
Calories - 950
Ascent - 1563 ft
avg HR - 126 bpm
Max HR - 156 bpm

Ride

Rode in corner canyon this morning. I took it pretty easy. I felt a little slow, and it was a little muddy. It was good to get out on the trail and get my legs moving.

Quick swim

Did a swim this morning. 1200 yards in just over 23 minutes.

PedalFest Deer Valley Race

I did the Deer Valley race this morning. It was wet, but fun. I felt like it was one of my better races. I finished 8 out of 10. The main difference was I felt like I was actually racing. There were people in my category around me that I was trying to pass or prevent from passing me. I had a good first lap, although still a little slow on the initial climb. By the end of the first lap I had passed 3 or 4 people in my category. The second lap did no go as well. I forgot my gu. Then on the first steep climb I accidentally shifted into a hard gear and got stopped. Several people passed me while I was pushing to get started again. Then on the downhill I lost control and ended up in some scrub oak. Then towards the end a guy in my category passed me and then stopped in front of me forcing me to have to stop. That really cost me a lot of time. Overall it was really fun.

Exercise bike

With the rain the trails were too wet, so I rode on a stationary bike today at lunch. After a warm up I did 4 sets of 6 minute intervals with 3 minute rest between each one. I did not go 100% during the intervals. Just enough to keep my heart rate in the 145 - 150 range. Tried to keep my cadence in normal range and adjust the resistance.

Morning sprints

Did some 1/4 mile sprints this morning. I started with a 3/4 mile warmup, then did 6 1/4 mile sprints. I tried to do each one in less that 1:30, then took a 1:30 break before the next one. The last couple were pretty tough.

Dist -2.75 Miles
Avg speed - 5.9 mph
Max speed - 14.7 mph
Calories - 404
Ascent - - ft
avg HR - 147 bpm
Max HR - 191 bpm

Recovery Ride

Did not feel like going out and riding, which is unusual, but went out and did a slow recovery ride. It was nice the weather ws only about 60 and pretty humid. The trail was a little damp from the recent rain, and I finished just before it started pouring. I rode up the new trail in corner canyon, and down ghost.

Dist -5.9 Miles
Avg speed - 6.3 mph
Max speed - 28.6 mph
Calories - 623
Ascent - 1000 ft
avg HR - 121 bpm
Max HR - 169 bpm

Legacy center swim

Swam at the legacy center at lunch. Did 500 yd warm up. Then did 50 yd sprints. I usually swim 50 yd in about a minute. For these sprints I tried to do it in 45 seconds. I did 8 50 yd sprints, then I did 1 100 yd.

Run around the neighborhood

Did a run around my neighborhood this morning. Felt good.

Dist -6.4 Miles
Avg speed - 7.0 mph
Max speed - 9.7 mph
Calories - 1034
Ascent - 200 ft
avg HR - 149 bpm
Max HR - 183 bpm

Quick lunch ride

Did a quick lunch ride in corner canyon mostly rode along the Bonneville shoreline trail. Did about 5 miles in about 30 minutes. Then I went into the gym and did about 15 minutes on the stationary bike. I went at a moderate pace.

Wet Ride

I did a long ride in corner canyon this morning. It started raining right after I began and sprinkled the first 40 minutes of my ride. I felt really good riding. I tried to have a good pace, but not push too hard. I rode up from the equestrian center, then up Clarks. Then I went down ghost and over to the junction(Rome). From there I headed down the lower service road that was part of the alternate trail for the draper race. Then I headed up the upper service road up past ghost up to the top of Clarks. Then I went up to the top of Jacob's ladder then down jacobs ladder, down ghost and back to the equestrian center.

I crashed for the first time this year coming down Jacobs ladder. Nothing bad, but skinned up my knee a little bit.

Dist -15.64 Miles
Avg speed - 7.6 mph
Max speed - 28.8 mph
Calories - 1506
Ascent - 2624 ft
avg HR - 135 bpm
Max HR - 158 bpm

Open water swim!

Today I went up to Tibble Fork reservoir for a swim. The water was
absolutely freezing. Hopefully I never do a race in water that cold.
It took me a little while to get use to the water. I didn't swim
much, but I was able to eventually get a rhythm going, and build a
little confidence in the water.

Bell canyon hike

Yesterday I did a hike up Bell canyon to the waterfall. It was pretty steep and took about 3 hours to get up and back. I wore my Vibram five finger shoes they worked great going up, but I could have used more support coming down. My feet are pretty sore today.
Probably not the best tri training, but with some of the Xterra runs they are so steep I feel like I am hiking not running.

Woo hoo Clarks TT

I decided when I woke up this morning to do the Clarks Time Trial. I felt fairly rested, and it has been almost a month since I did it. I was hoping that my training over that month would allow me to show some improvement. My previous time was 13:53 and I was hoping to break the 13 minute mark this year. I had an apple and half banana. Then headed out to the trail. I did about a 5 minute warm up and then started up. I tried to push it on the climbs, and really push it the second half especially toward the end. I was pretty pumped when I passed the sign at the top at 12:59.

Dist -3.33 Miles
Avg speed - 7.2 mph
Max speed - 20.2 mph
Calories - 350
Ascent - 693 ft
avg HR - 138 bpm
Max HR - 173 bpm

Evening road run

Went on a short road run this evening with Shana. I was hoping to do some quarter mile intervals at a 6 minute mile pace. I did two and a half and started cramping so I just ran the rest at easy pace.

Dist -3.01 Miles
Avg speed - 6.6 mph
Max speed - 12.6 mph
Calories - 402
Ascent - 155 ft
avg HR - 145 bpm
Max HR - 179 bpm

Fun evening ride

This evening after work I went out for a ride. I usually don't go in the evening, and was surprised how many cars were in the parking lot at the draper equestrian center. I did not push it too hard. I just wanted to get out and ride and have some fun. First I rode the starter race loop. Then I rode up lower canyon. Then up Clarks. Then up to the top of Jacob's Ladder. Then I rode down Jacob's Ladder, down Ghost. Then I went on the trail we call Sideways that comes down the side of lower corner canyon. I had a blast. That is a really fun descent.

Dist -9.74 Miles
Avg speed - 7.5 mph
Max speed - 25.8 mph
Calories - 948
Ascent - 1706 ft
avg HR - 132 bpm
Max HR - 166 bpm

Hard ride

I got up early this morning to do a ride, but felt a little sore so I decided to skip it. At lunch I did a ride up clarks and down the new trail. I used a really hard gear to ride up clarks, and tried to stay in the saddle and not stand. Then after the ride I rode a stationary bike for about 8 minutes with a lot of resistance. My hope is to get my muscles sore for tomorrow.

Swim

Did a swim today at lunch at the legacy center in Lehi. 2000 yards.

Longest run

I did a trail run this morning. I went over 7 miles so that may be my longest run ever. It felt really good. The temperature was perfect. I ran from the equestrian center up to the upper service road then up that past ghost and then down clarks. I averaged around 6 mph which I felt good about based on the amount of climbing I did. I felt really good and never felt like I got fatigued although the run down was a little jolting at times.

Dist -7.11 Miles
Avg speed - 6.0 mph
Max speed - 10.0 mph
Calories - 1310
Ascent - 1036 ft
avg HR - 142 bpm
Max HR - 159 bpm

Sundance Race

I had fun at the sundance race. It was a fun trail, and I felt pretty good during the race. I still am not fast enough to compete in my category, but today I felt better during the race. I think I still came in close to last or last.

Dist -12.71 Miles
Avg speed - 8.7 mph
Max speed - 26.3 mph
Calories - 1542
Ascent - 2078 ft
avg HR - 157bpm
Max HR - 170 bpm

Easy ride

Did an easy ride with a bunch of other guys at lunch today. Nothing fast not a lot of climbing just took it easy to prepare for tomorrow race.

Bike and Run

This morning I did and bike and run in corner canyon. I started at the equestrian center and biked up clarks and down ghost. I did a pyramid timed interval on the way up. It consisted of 1-2-3-3-2-1 with the same length recovery after each interval. I also tried to eat something before I started. I had some bike trouble today. My rear derailer was sticking and my rear breaks were clicking.
After the bike ride I ran back up the canyon. I did not get to run as far as I wanted, because I had to get to work, but it was good to get out.
Pre race meal -

• Almonds
• Banana
• Sport drink
  

Post race meal -

• 16 oz chocolate milk
• slice watermelon
• handful grapes
• 1.5 slices of pineapple
• small apple

Bike
Dist -7.22 Miles
Avg speed - 7.4 mph
Max speed - 28.3 mph
Calories - 713
Ascent - 1223 ft
avg HR - 126 bpm
Max HR - 166 bpm

Run
Dist - 5.22 Miles
Avg speed - 6.1 mph
Max speed - 10.4 mph
Calories - 752
Ascent - 645 ft
avg HR - 145 bpm
Max HR - 165 bpm

New trail

So for lunch I went to check out the new trail. I started at the coyote hollow trail head and rode up clarks. On the service road between clarks and ghost there was a freshly carved trail. It was pretty fun. It connects to the south fork trail of ghost falls at the bottom. The trail is not ready for serious riding yet, still very soft and a lot of roots and rocks. I passed some guys who were working on the trail on the way down. It should be a really fun trail when it is completed.

Dist - 4.28 Miles
Avg speed - 7.3 mph
Max speed - 23.2 mph
Calories - 459
Ascent - 798 ft
avg HR - 136 bpm
Max HR - 158 bpm

Early Monrning Ride

This morning I did two laps of starting at the equestrian center, going up clarks and down ghost. I felt pretty tired. I think I need to have a quick snack before I go early in the morning. I noticed on the second lap I felt like I was working just as hard, but my heart rate was lower. I went about 15 miles in 2 hours. I saw a new trail that had just been cut. I think I will check it out later.

I had my computer turned off going down ghost the second time, but this is what I did capture.

Dist - 11.07 Miles
Avg speed - 6.8 mph
Max speed - 26.8 mph
Calories - 1235
Ascent -
avg HR - 140 bpm
Max HR - 157 bpm

Lunch Swim

I did a swim at the pool during lunch. It felt good to swim again. I did 2000 yards in about 40 minutes. I felt good during the swim, but seemed pretty drained when I was done. I forgot to eat a morning snack.

Draper Race

I did the Draper race today. It was mostly for training since I really can't compete yet at the sport level. They significantly changed the course because of all the recent rain. We ended up doing 3 laps. It took me 1:59 to do the 20.45 miles. There was a total of 2377 elevation climb across all 3 laps. I think I may have come in last in sport 35-39.
The course was still fun despite the changes. I really didn't feel like I was in peak condition to race today. I am still sick and have not been getting enough sleep lately. I hope to do better this week and have a stronger performance at the Sundance race on Saturday.
It is a little frustrating to have been training so much over the winter and still do poorly in the races, but I will just use it to train harder and keep improving.

Update: I didn't come in last. I was 13 of 18.

Dist -20.45 Miles
Avg speed - 10.33 mph
Max speed - 29.7 mph
Calories - 1807
Ascent - 2377 ft
avg HR - 157 bpm
Max HR - 173 bpm

Days off

I have taken the last 3 days off. I was hoping to go swimming in Starvation Reservoir, but it rained all day yesterday. I have also been pretty sick so I have not gone out and run. I have the Draper Race tomorrow morning, I hope I feel well for that.

Flat Morning

This morning I did an easy recovery ride. I started at the equestrian park in Draper and rode up Clarks and then down ghost. I took it pretty easy, but did put it in a harder gear then usual(2,5) for the climb up ghost. I didn't make it up too fast(~18 min), but my hope is by riding in the tougher gears I'll strengthen my legs. I tried to stay in my seat, but had to stand a couple times to get up some steeper stuff.
It was a little cooler this morning. I felt a little saddle sore, and my legs were a little sore I noticed when I started.
On the way down I rip a hole in my tire too big for Stan's to seal, so I ended up having to walk down. I will have to get another tire today and get it on. I am planning to ride the Draper race on Monday so I hope to take it easy the next couple days. I will be at my fathers cabin most of the weekend so I won't have much of a chance to ride. I hope to get in some swimming and running though.

Long Run

Today I did a good run in corner canyon. I went a little over 6.5 miles and averaged just over 6 MPH. I thought I would be tired from my biking workout yesterday, but felt really good to run again after a couple days off. I didn't do too much climbing only around 780 ft elevation change. I started at Coyote Hollow trail head and ran north on the Bonneville Shoreline trail. I turned around about 3 miles out and ran back. I then ran around a few of the trails in corner canyon to try to increase my distance.