Training Log

am - did the 8 mile ss loop refueled and did the 4 mile ss loop 1:33:06 total, 7.26 / mi

pm - swim - 500, 5x100, 8x50, 100 cd

am - bike - did a loop out to little valley, bloomington, snowcanyon parkway, redhills parkway, home

am - 8 miles with (12x200 - 200 recovery) in the middle.

pm - swim - continuous laps real easy.

pm - bike - crusher loop from work 54:12, 17.8 / mi, easy ride trying to get the butt to loosen up felt good by the end. the weather was awesome! 

am - got up to run and decided to give my butt one more day off.

pm - swim - 4x200, 400, 300, 200, 100, 200cd, 150 breast.

am - 8 miles around silverstone in 59.27, 7.20 / mi,  butt was a little sore when i started out but felt better by the end of the run. still fighting a head cold.

pm - bike -desert hills loop @ lunch, nice easy pace 57.55,  19/mph

am - 8 mile silverstone loop, refuel then 4 mile silverstone loop.  1:32:21,  7.22 /avg

pm - bike - wanted to get a longer ride in today but the weather wasn't great and i got a flat 5 miles in so i fixed it and headed home. 

am - 8 mile silverstone loop in 1:00:27,  7.17/avg

pm - swim - continuous 50 laps, easy pace, 00:44:54 total time,  53.88/avg

pm - ran an easy 3 on the TM tonight to loosen up.

pm - bike - crusher loop from work. 46:57 total,  20 /mph

am - 8 mile silverstone loop 1:00:09,  7.15/avg

pm - swim - 3x500, 5x100 

pm - bike - desert hills loop at lunch from work. 54:40 total, 20.2/avg. nice temp, a little windy.

am - 8 mile silverstone loop refuel then 4 mile silverstone loop. 1:33:10 total time, 7.18/avg.

pm - bike - chrusher loop from work. 54:32 total time 17.2/avg. nice easy pace

11:00am - bike/run - did a longer ride finally today with a 4 mile T run after. rode the sandhollow loop with some extra 3:12:48 total time 19.4/mi. . ran the 4.28 miles in 31.59, 7.19/avg. weather was perfect!

am - 8 mile silverstone loop 59:43  7.15/avg

pm - bike - crusher loop at lunch 52:13 total, 19.4/avg  

am - 8 mile silverstone loop 1:00:19, 7:20/avg.  rain and snow mixed, very wet!

pm - swim - 50 laps continuous easy pace 46:09,  55.38/avg

am - easy 3 silverstone loop 8.2/avg.  hip still bothering me, not sure but starting to think it might be my piriformis.

pm - swim - 2x500, 5x100, 10x50

ran 2 mile warm up then raced. new PR 1:21:29, 6.17/avg  1:25:31 last year. fun running with the pvxc kids they all did great. probably started out to fast trying to keep up with them. finished up feeling pretty good, cooled down .5 with Nick to go get the car, then my butt stiffened up and now is killing me.

my watch had 12.97 miles. 

- biked - out to coral canyon after getting home from the race to get my truck. 

splits;

1- 5:44

2- 6:02 

3- 5:58

4- 5:57

5- 6:12

6- 6:30

7- 6:40

8- 6:15

9- 6:33

10- 6:42

11- 6:21

12- 6:16

13- 6:24 

pm - swim - 1000, 500, 5x100

am - no run again today, butt still jacked up.

pm - swim - 2x500, 5x200 = 40 laps total

pm - bike - desert hills loop at lunch with Erik.  53:26,  20.5/mph. butt is still not 100% but is feeling much better.