Why I Oughta!!!

Swam 2500 yds of 100's intervals in the pool. This was swim workout #4 which a warm-up of 100 free, 100 breast, 100 free, 100 back, 100 free, and 100 IM.  Main workout was 4X100 free 1:30, 4X100 pulls 1:30, 2X100 free 1:25, 2X100 free 1:20, and 400 free.  Cool down was 100 kick, 100 free, 50 kick, and 50 free.

Rode bike home for 17 miles at a 19.1 average mph. It was only 105 outside!!

Biked 18 miles at a 18.5 average speed.  Hot (108) and Windy!!! Did 1 hour of yoga class.  That really helped witht the tight legs and hip.

Cathy, Craig and I swam across the lake to the south dock and back. Lots of windy on the first crossing (33:30) which made our time a little slow and I drank much water... 8()  I swam back in 31 minutes. I was faster than that but I stopped to talk to a fisherman to tell him about all the fish I can see right in front of him.  Total swim time 1:04:30.

Biked 15 miles out and back from the reservoir to Hurricane. Average speed 17.3 mph. Just too much wind and heat (107) to push it any harder!

Cathy, Josh and I ran from Pine Valley to Veyo.  We were looking for cooler temperatures to run in. Lots of downhill.  The first 10 miles was a 1600 ft drop. Average pace 8:08

Cathy and I started in Veyo and we rode up to Pine Valley reservoir. Round trip was 22.5 miles and we averaged about 18.7 mph. We then rode home to St George for another 31.5 miles at an average speed of 18.7 mph. Some of our top speeds going downhill were 40 mph in a headwind. Cathy even kept up... :D It was only 105 degrees outside when we finished. Pine Valley was in the 70's!!! Very Nice!!!

Cathy and I went to Five Guys... The burger and cajun fries were HEAVEN!!!

This evening I ran 6 miles on the treadmill. Mile 3 & 5 was a 7:30 pace.  Warm up, recovery and cool down was a 9:00 pace.

Now we are off to see 'Cats' at Tuachan.