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