Tri Clinic Week 4

Today was the hardest clinic yet. There were only 8 of us in class - we started with 15. This class is HARD. Here was my workout, as best as I can remember it:

SWIM (total = 950)
350 - warmup
2 x 50 - timed (50-52 sec)
300 - timed
200 - cooldown

BIKE / RUN COMBO
Kept my heartrate between 130 and 177 for 60 minutes. Biked then ran, then biked, then ran, then cooled down on the bike.

Cherry Creek Trail Take 2

Today Margay and I headed out to Cherry Creek Trail again and this time it was awesome. We went the opposite direction and it was beautifully scenic with waterfalls and old bridges and kayak courses and lots of people. We ran for one hour and it was the highlight of my trip to Denver.

Cherry Creek Trail

I was all excited to run the Cherry Creek Trail in Denver today and then when I finally got out there, it just wasn't in me. After 15 minutes I was ready to stop and walk. Not sure what's up with that, but turned it into a speedwork session. Good workout overall and probably did 2 miles in addition to 20 minutes of speedwork.

Rave Run

Today I ran the dam at Lake Granby. I was up seeing Jessica and the new baby and took Haley with me for a 4-miler. It was awesome - included a brutal hill workout and I did fine in the altitude (8500ft). Overall, just a fantastic run.

Tri Clinic

Swam 200 without stopping (achievement) and about 1050 total (achievement). Timed 50 was about 50 seconds for me.

Biked on spinners. that was hard. Then ran 6 hill repeats at about 2:30 each.

It was a killer workout.

8 miles

Did the 8-mile loop in town today. Wore a heart rate monitor which was distracting but interesting all at the same time. Average heart rate was 155 and max. heart rate was 174. The route went well and I ran it in about 1:13:30. I focused on shorts sprints that took the HR to 165-170 and then short recoveries back done to 150. Many repeats of this.

Swim Training

Started the day at Liberty today - Did the recommended swim workout:

200 - warm up
100 - 25 easy 25 hard x 2
200 - 50 easy 50 hard x2
150 - 75 easy x 2
200 - 100 easy x 2
100 - cooldown

950 m total