Swim

500 warm up, front and back, and kicks.
7 x 100 Easy, build, easy, hard.
100 cool down
30 min.
1300

Whatever

Just did 50 pullups, 100 ring pushups, and 200 hundred situps. Still felt weak and I did it slow. About a half hour of tinkering around.

Valley loop

I probably shouldn't have ridden today, my legs are killing!
But I did the loop backwards for a change. That was a mistake. Wind blows me up the big hills going the other way.
1:10 to do a little more than 24 miles. Ah well.

Du, BOO!!!

It was NOT too windy, the kayakers were over cautious and hence nobody got to do the tri. Instead we ran 5k, biked 40k, ran the same 5k. The run had a couple quick but suer steep soft sand hills. I was not ready, plus the whole non swim threw off my usual game of do well on the swim, bike hard and suffer and maintain on the run.
Oh well, it was fun.
Plus my padre and I drove the Ironman course for next year and went for a quick ride in snow canyon, so that was nice.

PR

13.52 miles. 1:53
Going for even splits again - didn't quite pull it off. I averaged 8:09 on the way out! But 8:34 I believe on the way in. I think over all it was an 8:23 average or so.

Tore my hip flexors up something fierce.

Walking the zoo with a 20+ pound front back wasn't exactly recovery, but it was a good time.

13.1 came at 1:50:06

It better be at least 10 minutes quicker on the flats/pavement.

Too bad Boise and Florida won't be low 50's and overcast.

Good ole OFC

I love the 50 meter laps down in the UC.
Did 2000 straight today ~ Aside from emptying goggles a few times~
At 900 this girl in the lane next to me was even with me, so I went into race mode and slowly pulled away from her. I finished about a half length ahead of her. Yay! I beat a girl!
Using the clock on the wall there, I did the 1900 in about 30, maybe 32 minutes.
I hope it was 30. I would love to pull off a 30 minute swim split in the Half Iron.

Finally a big ride.

So I checked my Garmin and it says I have run about 100 miles since mid march, but only cycled 150. I was a little concerned.
Then I remembered all my indoor spinning and a few long rodes before I got the garmin, so I felt better.
But I still went out for 2:22:37 today amd ended up with 54.1 more miles.
Two "valley loops" about 2 minutes slower on the second. then I added about 6 more.
Felt good, but I'd like to sustain the 23.6 I averaged for the first hour.
Then I ran a 7:15 min mile for 8:25 just to transition. It was 1.16 mile.
Gotta love the data.