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