Power Lift and Run

Crossfit of the day:
135 lb cleans and ring dips
21, 15, 9
That took around 15 minutes, so I went for a run right after.
Hills killed my legs.
5.15 miles in about 41 minutes.

Swim and Swim again

Masters. 200 warm up skps
300, 6 x 50, 300, 6 x 50, 300, kick 6 x 50, pull 300
Felt good. Still dlow, but feeling strong.

Just as windy

1:40:34 = 12 miles.

Windy and hilly but nice temperature.

Almost even splits, but not quite.

50:06 & 50:28

8:23 min/mile ave.

16 mph out of the SSE

Pretty little evening ride, but windy! I noticed I was getting close to 23 miles and close to an hour. I just misssed it, though. Bummer. 22.9 at the hour mark. That worked out nicely since 23.1 was my driveway. Nice ride.

6 am I was warming up 400 skps, then instead of masters I just did a modified ladder:
400, 350, 300, 250, 200, 150, 100, 50
Then I kicked 100 just to cool down.
Looks like 2300 total.
Then I looked at this paper in the jr high hallway. Results of a jr high swim meet. Little punks are swimming 100 yds in under a minute. It made me feel really slow and inadequate. Oh well.

Arches

Pretty laid back day. We hiked Delicate Arch fairly early. It's a 3 mile round trip. It was nice.

I played a little with the navigation features on the 305. Pretty cool, I'll have to learn better how to use those.

When I got home I tried to sneak in some pullups and ring dips but didn't get very far for one reason or another. I think I did 50 of each. At least they let me sleep WAY in the next day. Thanks.

Escape From Toady

We left our packs and did a 4 mile round trip day hikeroo to some way cool ruins and back.

Then we strapped on the packs and headed up toady. And I do mean UP. It was 4 miles back to the road but it was steep! Still quite pretty. Lots of high cliff ruins along the way, too.

I snuck in 3 sets of 20 pushups with the pack on. (Don't tell!)

Then I got to ditch the pack and go for a run in the 70 degree sun and wind (tailwind, hooray!)

I ran 3.6 miles in 26 minutes or so. It was about a 7:25ish average. Felt real good. So that made 11.6 miles that day. More or less.

Then the plans were ammended once more and it was off to Moab.

ABO "Grand" Adventure

We got to Grand Gulch and started hiking pretty late. Like around 2:45. It was a pretty hike, good times, but it was getting late and we were moving slow so 4 of us busted ahead to get camp set up, get water, start cooking, etc. I got to head back for a mile and a half trail run sans pack. Then I came back in with the other half. 9 miles on the old 305.
a decision was made to alter the original plan.

Great Swim

I got up at 5:40 this morning and said, forget that.
So I worked all day building a small retaining wall for my garden and then went swimming at 7 instead. The masters workout was still on the marker board, so I did it. Here it is so maybe I can do it again when I need ideas:
500 warm up
(200 easy, 200 moderate, 200 fast, 200 pull, 200 IM) X 2
3 x 100 kick
2 x 100 fast, then easy
It was a really good.

All Three

Swam 1500 this AM : 500 x 3. Times according to my memory were 9:20ish, 8:20ish, 8:30ish.

That would be a 26:10 if done consecutively. Not a terrible Olympic swim. We'll see...

Brick in the PM (sunset time - beautiful!) 22.3 miles in an hour, same "course" as my last ride, feeling a lot stronger though.

Then I ran 3 miles.

First mile was a 6:43, second was a 6:26, third was a 7:19. Average 6:50. I would love to be able to keep that pace for a marathon, a half or even a 10k. Hey, it could happen. But tonight my thighs were baseballing toward the end of the run. Good stuff though, just right.

Mountain Bike Season

Four laps around the "little block" with my 6 year old.

Yeah, probably over trained.

I am feeling so beat down. Not just cause I'm disgusting :~? but because I am worn out.
So I did a good cross fit followed by an ab/back circuit. 40 minutes.
The crossfit was: Row 500 meters, 21 Burpees, Run 400 meters. 3 Times (~20 min)
Then a bunch of crunches (high, low, left, right) and back extensions. 3 Times (~20 min)

Over Trained?

I might be...
Felt really sluggish on my one hour ride in the unseasonable cold today.
20.75 miles should have been a couple more.
I think I need to sleep more.

Just Keep Swimming

Finally made it into the water at 6.

The Masters were all doing their posted workout, so I went for it.

9 sets of 300. Each three was a bit different. (2 x 150, 6 x 50, 4 x 75, 3 x 100, 300)

It included the other three strokes, different interval lengths, negative splits, whatnot.

It worked me over. I skipped a bunch of kickin laps cause my legs are fried from the run yesterday. Wah, huh?

One hour. Only 2250 yds. Great workout.

Careful What you Eat Before a Long Run

Rainy rainy day. But it let up just long enough for me to get in a 10 miler. Overdressed and ready for action, I headed out. The weather cooperated fantastically, sprinkling the first two miles and the last (same) two. Unfortunately, my colon was not as cooperative.

Come on, every good blog talks about poo occasionally.

The port-o-potty is perfectly placed at about 2.5 miles. But, to my dismay, the roof was all busted up and, naturally, the toilet paper was not sheilded from the intruding rain. It was absolutely drenched. But where there's a will and a total necessity, there is a way. My load was lightened and I carried on, afterall, you can always shower when you're done, am I right?

10 miles, 83 minutes (not including my unplanned stop)

I was really hungry after said stop, do you ever get that?

Rest week is over!

Swam for 30 minutes in the am. 400 400 400 200.

Spinned in place for 30 minutes - interrupted.

Got back on a few hours later for 40 minutes, then ran for 20.
Made it about 2.68 miles according to google earth.
(I wasn't getting GPS for some reason.)

Beauty

Perfect day for a run.

90 minutes. 11 miles.

Should have tied my shoes tighter,

I've a bit of a large blister on my right arch. Oops.

Last time I felt great on the return,

but this time my first half felt better.

8:10 average with that kind of terrain is really good for me, though.

I'm happy about that.

make it up as you go

Rowed for two minutes (busted comp readout)

25 wallballs 18 lbs (don't have any bigger)

15 Dips (man I need to do more of those)

5 Times

30 minutes

Nowhere fast again.

1:45 in my kitchen spinning and sweating and probably grossing out my family.
My baby boy sure looked at me funny, trying to figure out that wierd noise.

2800

Good swim today.
Lots of IM stuff which I never do. But the masters team was there and it seemed like a good one. Butterfly, Breast, Back, Free over and over with kicks, drills and intervals all mixed in. I was worn out good. It was very nice.

wind and sprinkles

A little chilly, but I had to get out there.

1:04:13 to be exact. 23.23 miles. 21.7mph ave.

I wasn't trying to break records, but I need to be averaging mo fasta miles per hour.

Super windy/gusty today and it started raining so I called it a ride.

Felt good to move my legs and get rid of some hammy soreness.

I Love Dirt

Went for a run on my trail again. It was beautiful out. Chilly and windy.

81 minutes 30 seconds. 9.63 miles. Second split was an 8:22 min/mile ave.

First one was 8:33. Strawberry Banana GU at the mid point/turnaround.

Tight hammies. Slight right hip discomfort (cross your fingers again).

Other than that felt great. Decent stretch and ice pack after.