Training Log

pm - bike - crusher loop 19.2 avg 

am - silverstone 1 med 1 long, 8.08avg

pm - swim - 400wu, 2x50, 2x100, 2x150, 2x200, 2x150, 2x100, 2x50 = 40 laps

pm - bike - did the crusher loop from work, road around the turf farm and past the wccc on the way back. 18.1 avg.

am - 6 easy 8.10 avg silverstone loops

pm - swim - 500, 4x100, 300, 3x100, 200, 3x100,  40 laps 39min

am - ran up to the church, down to the dog pound, up to the rec center, around the turf farm, up washington parkway, back home around the church. 8.44 avg

pm- bike - sandhollow and back, 40 deg  17.7 avg 

am - 10 x 200 @40" 200 recover, with a wu & cd, did the 200s at the top of the silverstone loop

pm - lunch time swim - 40 laps continuous 52.47 avg,  35 min total

pm - bike - lunch time ride,  out thru the fields past desert hills, back along the bike path. 18.7 avg. 58:13 total,    road with Erik today so it was a little slow.

am -  2x2miles with wu & cd. 1st 2 miles @ 6.58 pace, 2nd 2miles @6.55 pace. did the 2 miles on the top loop of silverstone. did 2 10" up hill sprints at the end.

pm - lunch time swim - 400 wu, 3x300 30" rest, 8x50 on 1', 300 cd = 40 laps

pm - bike - crusher loop from work, came back via washington parkway. got some extra hill sprints in while I waited for Erik to catch up 17.5 avg  1:07:36 total time

am - 6 easy around silverstone 8.30 avg

pm - lunch time swim - 2x500 30" rest, 5x100 on 2', 10x50 on 1'

am - did 6 mile loop around siverstone then got sally and dd it again. 8.4/mi  1:45:47 total.  18 deg

am - 8x200 @ 40" with 200 recovery, wu & cd  12deg

pm - swim - 800wu, 1x500, 1x400, 1x300, 1x200, 1x100, 30" rest  500 cd  = 45 laps

pm - bike - crusher loop from work, really slow today waiting for Erik.

am - 6 easy around silverstone. 8.19/mil

pm - lunch time swim - 400wu, 4x50, 3x100, 200, 3x100, 8x50, 250cd

pm - bike - desert hills loop from work. 19.4/mil  56:50 total time

am - easy 2miles around the block with Sally. feeling good for the race tomorrow.

pm - swim - continuous 40 laps in 35.08 total

big improvement over last years 1:30:09. 

Wanted to run 1:25 this year started out fast and was able to hold it. I always get the dry heaves the last 1/4 mile and makes it hard to really push the end :)

splits:

1) 6:19 

2) 6:33

3) 6:17

4) 6:19

5) 6:19

6) 6:33

7) 6:35

8) 6:15

9) 6:18

10) 6:27

11) 6:36

12) 6:20

13) 6:18

6:23 /avg 

am - back to the old grind. up early did an easy 6 around silverstone. legs still a bit sore from the race on sat. 8.39/avg

pm - swim - 40 continuous laps 53.39 / lap

pm - bike - road from work to quail lake, back by way of crusher and coral canyon.1:05:22 , 19.3 / mile

am - did 12x200's on 39", 200 recover with a wu & cd.

pm - swim - 500 wu, 5x100, 250 easy, 10x50, 250 cd  = 40 laps

pm - bike - desert hill loop at lunch with Erik 56:26, 19.5/mile.  nice steady pace with a light rain.

am - did 8.27 miles around silverstone in 59:34, 7.11/mile. was trying for 8.25 in 1 hour. had to push hard to keep that pace. legs were kind of sore the last 4 miles.

pm - swim - 500wu, 6x100 on 2', 200 easy, 6x50 on 1', 200 easy, cd kick & breast stroke.

am - did the loop around green springs interchange to washington parkway back along the frontage road  8.15/mile

am - 1.5 wu then tried to do 14x200 but started having stomach problems so quit after 10. cd back home just in time.

pm - swim - lunch time continuous 40 laps 52.12/lap then 2 laps kick

pm - bike - crusher loop at lunch. not sure on mileage and pace because my computer fell off and wasn't working for part of the ride. 52:38  18.2 / mile.  36 deg and a little windy.

am - silverstone loops 8.19 miles in 59:26,  7.15/mi.   hard to keep the pace. felt a lot better at the end than last week.

pm - swim - 400wu, 4x50, 3x100, 200, 3x100, 4x50, 400cd, 50 kick, 50 breast, 50 kick

pm - bike- out through little valley to airport road to sunriver to bloomington trail back up to work. 1:29:00 total  19.4/mi

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.

am - no run again today tried and the pain in my butt was to much ended up walking about 1 mile:(

pm - swim - 500, 10x100, 500 = 40 laps

10am - bike - Sand Hollow Loop, 2:33:50, 19.6/avg mph. no T run after butt is still giving me trouble, feels ok on the bike but running is not happening yet. weather was awsome! 

pm - swim - lunch time swim. 3x500, 5x100

no run again today still to much pain

pm - bike - crusher loop at lunch with erik. 53.14, 19.5/avg mph, felt ok butt and hamstring don't really bother me on the bike.

pm - swim - continuous 50 laps, 44:50   53.82/avg

no run, did go see DR. Millward today, confirmed hamstring tendon strain. sounds like it could be a while before I'm back to normal.

pm - bike - Crusher Loop with Quail lake added in. 1:10:00 easy pace, not sure how much to push the hamstring. 

pm - swim - 2x500, 400, 300, 200, 100

pm - swim - 3x500, 5x100

 no run 

pm - bike - Desert Hill loop  from work alone. 50:12  21.5/avg mph

am - walked 3 miles about 50 min.

pm - swim - 45 continuous laps 40.5 min total time

pm - bike - Quail Lake loop at lunch 22.4 miles, 1:07:15, 20/avg mph

pm - bike - after work road home from desert hills after dropping off car, 12.38 miles, 40:50, 18.2/avg mph

1pm - bike - Sand Hollow Loop 2:32:35, 19.8 mi/h

pm - swim - 40 laps continuous. 35:11, 52.8 avg

walked 3 miles this morning hamstring feeling a little better

am - walked 3 miles. still nursing the hamstring.

pm - bike - Quail Lake Loop with Crusher from work solo. 1:00:41, 21.4 mi/h

am- walked 3 miles

pm - swim - 100 wu 4x50, 3x100, 2x150, 200, 2x150, 3x100, 4x50, 100cd

am - walk - 3 miles

pm - bike - Airport road / Sunriver Loop from work real easy trying not to aggravate the hamstring 1:23:06. 19.3mi/h

am - walk - 50 min

pm - swim - 200wu, 800 in 13.39

pm - bike - Hurricane and back, 1:51:53  17.5/mph

pm - bike - to Ivins and back,  1:11:40,  20/mph

am - walk 50 min.

pm - swim - continuous laps

am - walk - 50 min

pm - bike - Desert Hills Loop. 53.02, 20.5/mph

am - walk - 50 min

pm - swim - 100wu, 4x50, 3x100, 2x150, 200, 2x150, 3x100, 4x50, 100 cd

am - walk - 50 min.

pm - bike - Crusher Loop with Maverick. 1:06:40,  18.5/mph

am- walk - 50 min.

pm - swim - 500, pool run 10min, 500, 200, 100

am - bike - Sand Hollow / Snow Canyon, 3:47:53,  19.4/mph

walk 50 min after.

am - first run since injury,  real easy10min pace

pm - swim -  continuous laps breathing every stroke. pool run 10 min. after

am - walk - 50 min.

pm - bike - Desert Hills loop @ lunch, 58:14, 19.2 mi/h  (windy)

am - 5 miles silver stone loop, still keeping it real easy, 49:12, 9.33min/mi. seemed a little more painful than Mon. keep wondering if i should keep going or stop and walk more.

am - walked 50 min.

pm - bike - Quail Lake / Crusher 1:14:00,  18.3 mi/hr

am - another easy 5 just trying not to aggravate the hamstring.  9.44 min/mi

am - bike - Crusher / Snow Canyon Loop with Tim, 2:56:23, 17.9/mph

4 mile T run after 8.30 pace.

am - 6 mile Silverstone Loop, 9.13 pace

pm - swim -  40 laps continuous breathing every stroke sighting every lap. 36.35

am- run - 6 mile Silverstone Loop, 51.12, 8.30min/mi

pm - swim - 500 wu, 10x100, 500 cd

am - walk - 50 min.

pm - bike - Crusher / Maverick, 1:05:36, 19.7/mph

am - walk - 50 min.

pm - swim - 500, 10 min pool run. 500, 5 min pool run, 500

am - bike - Sand Hollow / Snow Canyon (IM 70.3 course) 3:51.16,  19.6/ mph

am - 6 mile Silver Stone Loop easy pace. 48 min,  9.2min/ml

pm - swim - 45 continuous laps 39.59,  53.33 avg

am - walk - 50 min

pm - pool run 20min

am - 6 mile Silverstone loop 47.50,  8.25 pace

pm - swim - 500, 10x100, 500

am - walked 50 min

pm - bike - Crusher / Maverick @ lunch 59.43, 19.4 mph

am - 6 mile Silverstone Loop 47.52,  7.57 pace, fastest run since the hamstring injury. felt pretty good only a little sore at the end. hopefully I recover quickly.

pm - swim - Sand Hollow res @ lunch 50deg water temp

pm- bike - Crusher / Snow Canyon 3:00:10, 17.6 mph (windy),

short 2 mile T run after 7.48 pace

am - silverstone easy 8.00 pace felt pretty good.

pm - swim - continuous laps 35.14   52.87 / lap

pm - bike - Desert Hills loop, 52.26,  21.5/mph,  both hamstrings felt really good.

am - mourning Silverstone run, 56.14, 7.53/pace

pm - open water swim at Sand Hollow. swam out and around the island once, water temp was 54deg. 29 min

pm - bike - Crusher / Maverick at lunch,1:07:00, 19.2 mph

am - silverstone run easy pace

pm - swim - 500, 10x100, 500

pm - bike - Sand Hollow Loop, 2:10:40, 19.6/mph

2 mile T run after 7.20 pace 

am - silverstone run 7.52 pace

pm - swim - 500, 5x100, 5x50, 250

STG Ironman 70.3, swim-38:54, bike-2:44:01, run-1:48:14, T1-2:57, T2-3:22, total = 5:17:28

pm - swim - easy recovery swim not really keeping track about 30 laps

pm - bike - easy recovery ride at lunch.

pm - bike - Crusher loop at lunch, 48:04, 19.5 mph

easy 4 mile Silverstone Loop 

pm - swim - about 40 laps, started trying to figure out flip turns again.

pm - bike - Desert Hill Loop @ lunch alone, 50:00, 21.6/mph

am - 5 mile Silverstone loop, 7.41 pace

pm - swim - about 40 laps still working on flip turns.

pm - bike - Maverick / Dixie College at lunch, 47.48, 20.6/mph

am - 6 mile Silverstone Loop, 7.44 / pace, 44:00

pm - swim - 500, 10x100, 500

pm - bike - Desert Hills Loop at lunch alone, 49.57, 21.7/mph

am - 6 mile Silverstone Loop, 7.24/pace. starting to feel good again.

pm - bike - Crusher Loop at lunch alone. 48 min, 19.1 /mph

am - 7 mile Silverstone Loop, 7.40 pace

short run on the beach with Alex

run along the beach with Nick for the first part then by myself.

swim in the pool after.

am - silverstone loop with Cathy for the first mile and then the last

pm - lunch time swim 500, 2x (3x100 on 1.45), 3x 100 with paddels, 500 cd.

am - short and easy with sally

am - been sick the last 2 days (stomach flu). Finally felt good enough to get out this morning. 8.30 avg/pace

am - bike - 2:07:24, 19.5/mph

am - 5 mile silverstone loop, 7.41 pace

pm - swim - kick drills, hand paddles,some 250's & 100's with a wu & cd.

am - easy 4 mile Silverstone Loop with Sally

am - bike - Sand Hollow out & back  1:33:40  19.5/mph

pm - swim - 500, 2x250, kick drills, hand paddles, with a wu & cd

am - 5 mile Silverstone Loop 38.59,  7.39 avg

am - 6 mile Silvestone Loop,  45.43,  7.35/avg

pm - swim - 30 min, kick drills, hand paddles, 100's, wu & cd

am - bike - Sandhollow Loop in revese, 2:48:53,  17.9/mph

am - 6mile Silverstone Loop

am - 4 mile Silverstone loop

am - 6 mile Silverstone Loop, 7.38 pace

pm - swim - kick drills, hand paddles, wu & cd

am - 4 mile Silverstone loop, easy pace 8.03

am - 6 mile Silverstone Loop, 46:06, 7.39/pace

am - got 6 in before heading to scout camp for the week.

10 am - ran to Hendrickson lake and back from camp

9 am - ran down to highway 143 and back from camp .

10  am - ran past Hendrickson Lake to the Dark Hollow trail down to left hand canyon road and back up the Hendrickson lake trail

10 am - was going to run up past Henrickson lake again but some of the boys were sitting around camp looking board so I took them with me and we hiked to the lake (3.27miles) and swam a bit then hiked back. good times.

am - 7 mile Silverstone Loop 

pm - lunch time swim 

am - 4 mile silverstone loop 37:11, 8.04/mi

am - 4 mile Silverstone Loop

am - at the 5star ranch in Birdseye with Nick

am - 5 star ranch with Nick 

am - 7 mile Silverstone Loop

pm - swim - 20 laps

am - 5 mile Silverstone run

am - 7 mile Silverstone Loop 55:41,  7.43 avg pace

pm - 30 laps easy pace

am - 5mile Silverstone Loop

am - 6 mile Silverstone Loop, hot and muggy felt really tired.

pm - swim - 30 laps at lunch nice and easy.

am  - bike - little valley, airport, Sunriver, bike trail, home. 2:08, 19/mph

am - 7 mile Silverstone loop, 55:31, 7.40/mi

pm - swim - 30 laps

am - 5 mile Silverstone Loop, 39:45, 7.41/mi

am - Maverick Loop, 1:02:51, 7.50/mi

pm - swim - 500, 5x100, 500

am - 5 mile Silverstone Loop (in reverse)   38:20, 7.23/mi

am - Maverick loop. 1:05:33,  7.52/mi

pm - 3 mile  loop up at Posey Lake in the Boulder mountains with Nick.

pm - 5 mile loop at Posey Lake with Nick

pm - Silverstone loop with Nick

am - Crusher loop

am - 6 mile Silverstone Loop

am - 5 mile Silverstone loop

pm - Mustang Pass with Nick.  50:48, 8.18/avg pace.   love to run with Nick!

am - Maverick Loop, 1:10:55,  7.52/mi

pm - swim 30 laps at lunch

pm - bike after work - Desert Hills loop 1:18:37,  19/mph

am - 6 mile Silverstone Loop. 49:43,   8.14/mi

am - Maverick Loop, 1:15:59,  8.25/pace

pm - swim - 30 laps at lunch time.

am - Silverstone Loop, 45:07, 7.29/pace

am - Silverstone Loop - 1:04:23,  8.31/pace

pm - Bike - Desert Hills Loop.  1:14:43, 19.6/mph 

am - Dino Cliffs Loop with Nick- 1:16:43,  9:14/pace

am - Dog Pound / Maverick    1:27:35,   8.18/avg pace

pm- swim - 30 laps at lunch

am - Silverstone Loop,  49.22, 7.55/pace

am - Maverick Loop,  1:07:33,  8.07/pace

 pm - swim - 30 laps at lunch

am - 7 mile Silverstone Loop,  55:27,  8.00/pace

pm - swim - 20 laps at lunch

pm - bike - Desert Hills Loop after work

9am - Church Rocks Loop with Nick & Sally

am - 6 mile silverstone loop.  7.30/pace

pm  - swim - 30 laps at lunch.

pm- bike - Desert Hills loop after work - 1:16:13 - 19.5/mph

am - 4 mile Silverstone Loop - 34.16 - 8.02/ap

am - silverstone loop - 46:36, 7.44/ap

am - silverstone Loop before work. 47:59, 7.51/ap

pm - swim - 20 laps at lunch.

pm - bike -22 miles after work 

12:00 pm - Red Mountain Trail from the top to the Snow Canyon over look. 1:01:52 

am - Maverick Loop before work. 1:11:59,  7.59/ap

pm - swim - 30 laps at lunch.

am - silverstone loop. 46:00,  7.42/ap

pm - swim - 30 laps at lunch.

am - Maverick Loop.  1:16:13,  7.35/ap

am - easy silverstone loop. 35:48,  8.30/ap

pm - swim - at lunch 30 laps

pm - bike - Desert hills Loop after work. 1:17:28,  20.5/mph

pm - Dino Cliffs / Grape Vine.  1:32.35,  8.56/ap

pm - swim - 30 laps at lunch

am - silverstone Loop in the rain.  46:18, 7.41/ap

am - Silverstone loop - 1:04:39,  8.00/ap

pm - swim - 30 laps at lunch

am - silverstone loop. 42:57, 7.08/ap

pm - Ice House Trail after work.

am - Dog pound / Maverick.  1:24:07, 7.59/ap

pm - Bike - Desert Hills Loop. 

am - Silverstone. 55.53,  7.23/ap

am - silverstone.  47:08, 7.50/ap

am - Silverston / Northbridge.  49:42, 8.11/ap

am - Barrel Roll Trail.  1:09:45.    8.31 / ap

am - Dog Pound / Maverick.  1:27:34,  7.56/ap

pm - 20 laps at lunch.

pm - couldnt get out of this morning so i ran after work, felt really good. 34.27, 6.50 / ap

am - silverstone. 45:53,  8.06 / ap

pm - 20 laps at lunch

pm -Took the scouts to Huricane for a meritbadge class, ran out through the fields while waiting.

50:11, 7.02 / ap

pm - 35 laps at lunch.

2:30 - left work early did the Desert Hills Loop. 1:36:19.  18.9 /mph
 

am - Rim rock / Black Brush Trails  1:38:24.    8.54 /ap

am - Silverstone - 48:32,  7.44 / ap

am - Silverstone -  48:11, 7.23 /ap   (2x 1 mile 6.05 & 5.50 .5 recovery)

pm - after work - Dino Cliffs Trail

9:00 pm - didn,t get out this morning so i went out tonight around silverstone. 57:10, 7.30/ ap

am - ran from my parents house. 

am - silverstone, 29:59,  7.04/mi

am - silverstone 42:46, 7.02 /ap

pm - evening run in huricane during merit badge class.47.51, 8.31/ap
 

am - Mustang Pass with sally, 1:46:35,  9.13/ap

am - silverstone, 42:52, 

am - Silverstone. 45:20, 7.32/ap

pm - bike - Desert Hill Loop at lunch.  49:59, 21.7/mph

am - Silverstone - 43:02,  8.29 / ap

pm - bike looped out through the fields at lunch.  21.3/mph

am - silverstone loop easy 7.30 pace

am - Silverstone loop in reverse. 34:06 6.59/ap   1 mile at 5.50 pace.

am - 4 rainy silvestone miles.  easy 7.40 pace

am - silverstone loop in reverse nice and easy 7.30/ap

3:00 pm - Barrel Roll Trail with Nick and Sally. perfect day for a run

am - silverstone  7:14/ap   44:43

pm - bike luchtime ride 57:13  20.6/mph

am - easy 4 silverstone,  8.00/ap

pm - lunch time swim 500 wu, 5 x 100 kick drills & cd

pm - bike - lunch time ride Desert Hills Loop with Erik. 19.5/mph

am - silverstone loop

am - Silverstone - 1:05:08,  8:08 ap

pm - run around Koosharem with Nick

am - Silverstone loop - 43:42,  7.11/ap

am - silverstone - 31:36,  7.10 /ap
 

am - 7 mile silverstone loop. 51:19, 7.00/ap

am - easy pace 4 mile silverstone loop

pm - bike - lunchtime ride. 55:52,  21.1 / mph

2:00 pm - Mustang Pass - kind of a warm afternoon

am - silverstone -36:44, 7.20 / ap

pm - bike - to Bloomington and back on the bike trail at lunch. 50:28, 

am - silverstone 48:47,  7.07 / ap  a couple fast miles at the end.

pm - bike - bike trail to Bloomington and back. 48:00, 22.3/mph

am - easy 4 mile silverstone loop. 8:00/ap

pm - bike - bike trail to Bloomington and back at lunch.

am - ran on the treadmill on the boat.
 

am - Treadmill on the boat

am - Treadmill on the boat

am - Treadmill on the boat

am - treadmill on the boat

am - back home - Silverstone

pm - bike - 18.8 at lunch. 20.7/mph

am - Silverstone easy, 7.44/ap

am - silverstone - 7:05 /ap

pm - lunch ride - Crusher Loop, 46.5, 20.0/mph

pm - lunch ride - bike trail to Bloomington and back, 49.26, 21.5/mph

am- Dino Loop from home with sally

am - 8 mile Silverstone Loop - 58:08, 7.10/ap

pm - bike - lunch ride Desert Hills Loop 21/mph

am - easy 5 around silverstone

pm - bike - lunch ride  53:33,  20.7/mph

am - Silverstone with 3 fartleks

pm - swim at lunch