Training Log

am - silverstone loop with sally. 8:09 AP

pm - bike, to gunlock res and back.  18.2 avg

am - silverstone 2 long, 1 med loops.  7:42 AP

pm - lunch time swim, 500 wu, 10 x 100 10", 500 cd,  40 laps total.

am - silverstone loop 1 fast around the top. 7:35 AP

pm - bike, lunch time ride, crusher loop back through corral canyon. 18.4 avg

am - 8 with fartleks, silverstone loops, 7:35 ap

pm - lunch time swim, 100wu, 4x50, 3x100, 2x150, 1x200, 2x150, 3x100, 4x50, all with 10" between 100cd  = 40 laps

pm - bike 18, lunch time, little valley desert hills loop, 20.3 mph

am - slow steady silverstone loops, 8:25 AP

pm - lunch time swim, 40 laps continuous. 52.66 avg.

pm - bike, sandhollow loop 18.0 avg

am - 2x silverstone loops 1 around the top. 7:35 AP,  a little colder today 25deg, almost didn't run have been feeling a little sick the last couple days, glad i did felt good after.

pm - lunch time swim, 400 wu, 4x50 on 1', 3x100 on 2', 200, 3x100 on 2', 4x50 on 1', 400 cd = 40 laps

am - been sick the last few days. got out around 10 today and ran in the desert with sally. 8:34 AP

am –10x200 @39’ 200 recover in-between with a wu &cd 6.5 miles

lunch time swim, 250 wu-4x50, 3x100, 200, 3x100, 4x50, 250cd   = 38 laps

am - dog pound, wccc, turff farm, parkway. nice run with a lite rain 8:04 ap

pm - road over to Ivans and back nice and easy. 18 avg

am - one long one med sivlerstone loops 7:22 avg

pm - lunch time swim, 35 laps continuous.  51.66 avg

am - silverstone loop one around the top, not feeling it today so only did 5. 8:08 avg

am - one silverstone loop 8:15 ap. really struggling this week don’t know if it’s because I’m still a little sick or what.

lunch time swim - 500 wu, 4x50 on 1', 2x 200, 4x50, 200, 10x50 on 1' = 40 laps

 ran up in cedar city between basketball games nice run up the canyon trail. 7:40 ap

am - 1.5 wu, 4@ 7:20, 1.5 cd. 1 long 1 med silverstone loop in the light rain 

swim - 45 continuous laps 53.6 avg. 

am - 6 easy , silverstone loops 1 long 1 med. 8.10 avg

pm - swim, 500 wu, 4x50, 3x100, 200 3x100, 4x50, 300 cd = 40 laps 

bike - crusher loop 17.3 avg

am - 6 easy, 1 long 1 med silverstone loops,  7:59 avg

swim - 500 wu, 5x100, 5x75, 5x50, 5x25, 250cd 

am - up to the church , washington parkway, turff farm, wccc.  8.23 avg

pm - bike - little valley, bloomington, dixie college.  18.3 avg 

am - 2 silverstone loops.  1.6 wu @ 8.20 pace, 4.35 @ 7.19 pace cd 1.28 @8.23 pace.

pm - swim   2000 continuous @ 53.74 avg a little slow today. finished with 5x50 on 1' = 45 laps