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