Why I Oughta!!!

AM - P90X Chest & Back, and most of the abripperx. Hit the early morning spin class next for 1:20:00 for 27 miles. Lots of speed and hills!!! I had to ring my shirt out twice... what a mess I made!!

PM - Swim 2000 yds at City pool

AM - Craig, Cathy and I did our Ironman Hill Workout at Pioneer Park.  There's a half mile loop at the park that goes half up and half down.  We ran our 10K pace up and IM pace (9:00) down. We did a 1 mile warm-up(9:00) and a 1 mile cool down(9:01). We did a zippy walk for 2 minutes in between each interval.

Splits:
1 int - 6:40 up 8:40 down
2 int - 6:33 up 8:45 down
3 int - 6:29 up 8:33 down
4 int - 6:28 up 8:09 down
5 int - 6:30 up 8:47 down
6 int - 6:19 up 8:37 down

PM - Biked 32 miles (19.7 mph ave) with Craig and Cathy.  We rode the fields loop and then around the southern parkway. Slight wind and a few rollers! Beautiful evening!!!

AM - Bike 22 miles with Cathy, Craig, Tige, and Ryan S. We met at 5am and rode the Blvd up and down. Good hills and snooth surface... I still managed to get a flat too... >:S

PM - Brick Workout - Craig and I swam along the dam and back at Sand Hollow Reservoir. The wind picked up on the way back and it felt like I was swim in place against the wind current. I still managed a good time of 57:30!! We did a short transition bike ride for 10 miles and a run transition for 2 miles at a 8:00 pace.

And... I got in most of P90X this evening of Shoulders & Arms with most of abripperx.

AM - Ran with Cathy for an easy 6 miler.  We paced just under a 9:30... I brought her along to slow me down, but the poor old girl was tired herself.  She worked hard to keep that pace. Then we did 50 minutes of P90X legs & Back... no abripper since I did that last night.

PM - Multi Brick Workout - Spin bike and treadmill

Warm-up: bike 5 min, run 5 min easy (9:27) 0.53 mile
10 min bike, 5 min run harder (8:30) 0.59 mile
15 min bike, 5 min run harder (7:40) 0.65 mile
10 min bike, 5 min run harder (6:40) 0.75 mile
cool down with additional 3 min run (9:00) 0.33 mile
10 min bike easy spin

Total bike = 50:00 min (17 miles) (20 mph ave)
Total run = 23:00 min (2.85 miles) (8:05 ave)

AM - Pool Swim 2000 yds 5X100's

200 warm-up, 100 back, 100 free, 100 breast, 100 free, 100 kick, 100 pull, 200 free
5X100 free (2:00) (1:26, 1:25, 1:24, 1:25, 1:23)
100 pull, 50 kick, 50 pull, 300 free cool down

Craig and I jump in with a tour ride that other friends were riding. We felt great and we rode up in the front with the leaders. I kept up for over 60 miles. I crushed the hills and thats when I dumped most of the riders drafting off me... :) Towards the end I almost made ground back up to the lead pack, but I had a run to do, so we jumped off that ride and hurried back to our cars for transition. Total distance was 85 miles in 4:00:07 (21.2) Very hilly course!!

We transitioned to run the ironman course. When we got to the top of the last hill, we turned around and ran back. Mile 3 we walked the big hill turning onto red hills parkway.

Splits: 9:08, 9:05, 10:48, 9:00, 8:22, 7:51, 8:07, 7:26(0.5 mile)

My reward was Five Guys!!! :D