Spin/Run

• Danielle's Spin class at 5:30 AM!!!
• Watts - 305
• Ran 2 miles on the track in 15 mins. 

Swim AM:

• 2600 yards total
• 600 warm up freestyle, kicks, pulls
• 4x500 stayed under 10 minutes for each set with about a 1.5 minute rest between 

Bike AM:

• 12.5 mile bike ride on the MVC 

AM Run

• 13.4 Miles on the Jordan River Parkway with Scott
• Fast finish the last 3 miles
• AP 8:19
• Last 3.4 under 8 

Swim day:

• 3000 Yards
• 
  

6.2 Miles up Butterfield Parkway and Rose Canyon

• 50:50 total time
• 8:08 AP

Morning Swim at JLS Rec Center

• 2700 Yards
• 1:10:00 total time included warm up 700 yards
• 2x1000 yards

 Morning Bike Ride 

• 18.4 Miles on the MVC
• Average Speed 18.9 mph
• 58:24 total time
• max speed 41.4 mph 

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Long Bike Ride:

• 33.8mi
  Distance
• 1,212ft
  Elevation
• 01:52:23
  Moving Time
• 1,619
  Calories

15 Miles on the JRP today

• 15.4mi
  Distance
 
• 2:11:37
  Time
 
• 8:32/mi
  Pace

TRX in the early AM followed by a quick run up butterfield canyon 

3700 Yards  

• 24.8mi
  Distance
• 1,311ft
  Elevation
• 01:23:46
  Moving Time
• 1,106
  Calories 

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Swim and Run 

Swim sprint intervals 50s, 100s, 200s totaling 2500 yards

Run quick 4.1 to the cove and back

9.8 mile bike ride...planned for 25 to Saratoga Springs and back, but got a flat coming down the hill past Camp Williams. Punctured new tube and wasted 3 CO2 cartridges before calling Christine to my rescue!  

13.1 miles up to the top of Butterfield and back down to the gate.  They had the gate open at the bottom for the first time this year...but had the barricades up again at the 4 mile mark. Still lots of rocks and gravel all over the road up there.  It was a rainy morning, but I hit it just right...after the rain had stopped and it was actually a gorgeous run/day.  I was pretty amazed at how green everything had gotten since i was last up there on the previous monday.  Those few days in the 90s really lit things up.  Ran into (almost literally) a few turkey hunters up past the closure barricades.  One of them was right in the road using his turkey call as I came around a corner. I know it's not legal to hunt from the road, but I also was under the impression there wasn't any hunting in the canyon allowed either. No firearms.  hmmm. 

5 miles walking around the national mall in Washington DC

6.2 miles across the Woodrow Wilson bridge from MD to Old Town Virginia

7:59 AP 

8.2 across the Woodrow Wilson bridge again today.  High Humidity 88% at 6AM and 72 degrees...was sweating profusely.  Shirt soaked in the first 15 minutes...felt like running on the treadmill in the rec center.  My shirt was just sticking to me! 

Great run...love the trees and the smells...lots of Wisteria along the running path mixing with the smell of the ocean.  mmm

didn't squeeze a run in today.  Did get back to the rec center and swim

Swim 3000 yards

• 600 warm up 
• 6x75 FS fast with recovery 
• 500 FS
• 6x75 FS fast with recovery
• 500 FS
• 6x75 FS fast with recovery
• 50 cool down

13.1 on the JRP today.