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