Spinner Steve

Fast bike ride. 17 miles at 23 mph average on flat roads and some wind.

Good leg workout with Clyde this afternoon at the gym. Should make for an interesting workout day tomorrow.

7 miles on the treadmill before my swim workout. Legs were pretty tight for the first 2 miles and then started to loosen up and feel good (46:00). The 35 minute swim felt great on the legs. Nothing too crazy just some smooth laps. Good stretchafterwords. Should help for the workout tomorrow.

Tri class today. 3.1 outside with some sore legs and then hit the spin class for an hour. Short 25 minute swim after the spin class. I think I must have pushed a little harder this week on the leg workout with Clyde. This is a good thing; I just paid for it for a couple of days. Hopefully if I continue to push at a higher intensity my body will condition to it. That's the rumor anyway. Balance in all things.

Ran about 3.5 miles on the treadmill and indoor track before the two spin classes. Legs are feeling much better. I will try and get out later today and put in 6 or 7 more on the road.

45 minutes in the pool followed by a 7 mile run (44:35) in the wind and light rain. I planned on riding after the run, but the rain picked up so I jumped on a spin bike at the gym for 15 miles.

1 hour swim in the morning and two spin classes that night.

Short 3 mile run before class.

10 miles on the bike at threshold during race. Won the Castle Rock sprint duathlon today.

Rain, rain, rain. 6:45 pace with Rich.

ride

  swim

  ride

swim and cardio lift

swim, spin

ride, spin, run

lake run

Ride to Sandhallow Res and then to Hurricane. avg 21.2 mph. temp 103, 35 miiles

5 hot miles before lifting weights and swimming. Foot is still sore but seems to be getting better. Lots of ice and IB 800.

Tri Class today

5 miles on the trail

Spin class

Swim 1600 meters

Foot is at about a 4 after today's workout. Long ride tomorrow and I will try running again on Sunday.

65 miles on the bike. Veyo loop and Utah Hill. avg 22 good hills. About the same as one easy mile running.

5 easy miles and 5 miles of hill reps. Swim workout with Rich in the afternoon. Good day!

Two spin classes and a track work out.

Spin class with weight training.

7.5 mile run with lots of hills.

20 miles on the bike around town. avg 20 mph. lots of stop and go.

Swim workout and then 7 miles. Might try a longer run on Saturday and see how the foot holds up. Long ride planned for tomorrow, should give my foot a little rest.

40 mile fast bike ride with Rich, Steve, Randy, Kortney, and others. One of the fastest Gunlock rides I've ever been apart of.

Tri class after the ride: 5K run, Spin class, and a swim.

Finally a longer run. Bottom half of the Marathon course. Averaged 6:09 pace. Felt pretty good, but took it easy on the down hill portions. Don't want to chance it. Anyway, It was a good day and I saw Dustin, Logan, and Dave out there ripping the course up. Great job guys.

After the run I had to teach a spin class at the gym. It was a good way to flush out the legs.

35 mile ride and a swim. Took it easy today. Legs were a little tender.

6 mile tempo run and short weight workout before the two Spin classes. My Monday night spinners are animals. Over an hour of standing climbs.

Short run before my PT class and spin class.

Swim in the evening for 45 minutes.

8 miles total. started at the Running Center and went up the Marathon course. 4 miles up and 4 miles down. Pretty tough work out. Only averaged 6:45 total, but again took it easy on the down hills. 1 mile cool down. A little difficult to cool down in 103 degree temp. Should have started earlier.

Rode 50 miles with Randy Olsen. Veyo loop. Ouch! Then taught a spin class. It sure is different going 47 miles per hour down the marathon course. Wish it were that easy on the run. 

Rode to Zion. 45 miles. Windy.

AM - Gunlock 45 minute swim with Rich and then 8 mile run to Eagle Mountain and back. Kind of humid today, but started early enough to avoid the high temps. Spin classes and short ride tonight.

2 Spin classes and a little lifting.

5 mile run, spin, and swim.

9 miles. Tried a little interval workout on the treadmill. Seemed to work pretty good. At least it was out of the heat.

rode 45 miles

Tri class. Run 4, spin, swim.

Ran the SG course from the top. Averaged 6:10. Started slow and felt great at the end. What veyo hill?

Brick Workout. Swim in Gunlok for 1.5 miles, biked the veyo loop 30 miles, and ran up west canyon 6.2 miles. Good day.

Rode my bike to the gym, lifted weights, taught two interval spin classes, and rode home.

5 easy miles and a spin class. Legs a little sore from lifting yesterday.

Plan on swimming tonight.

Speed workout at Dixie College. 2 mile warm up, 6 400's on, and a 200 slower pace in between. 2 mile cool down after. I'm not too experienced with speed workouts, but this seemed to be a good one. I felt like puking a couple of times. That should count for somthing. I wish my legs were not so sore. I will keep that in mind for next week.

1:06

1:11

1:15

1:13

1:17 ouch

1:13 done

2 softball games tonight.

1 hour and 15 minute speed workout on the bike followed by 4.5 miles on the treadmill. The bike workout started at high noon. 105 degrees, this provided some oppertunities. Not enough water in St. George for me.

Foremaster run, spin class, and a swim workout.

1.25 mile swim at Gunlock followed by fast ride from Gunlock to the Summit. Avg 25.2 mph. Taught a 90 minute Spin class and then finally rode home. It was a good 4 hour brick with minimal rest time inbetween activities. Lots of calories. Time to eat.

18 miles from the start of the marathon course. A little slower than last week, but yesterday was a long one so I don't feel too bad about it.

Swim at the lake.