Haven't updated in a while

My training is starting up again for this year. I hope to get everything up to date soon. I have one more week of strength training program, then I will be focusing on triathlons. I have been riding and running, but no swimming since last year.

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