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