3-8 Build 15.5hrs

It has been a week since I have updated this. I really hope I remember what I did.

Monday
Rest day-We got up early and went to Arches National Park for the sunrise. Jason has a really nice camera and got in some good pictures. We then went to the Love Muffin in Moab and had breakfast. I recommend that place to anybody. It was soooo good. Then we drove home. We stopped at a Pho restaurant in Salt Lake and bought some much needed Asian cooking supplies. Yumm. Lots of eating today. Hmmm.

Tuesday
The weather was cold and yucky today. I was going to go and do intervals on the treadmill until Justin came down and convinced me to run outside.
Run
Warm up- 10 minutes
5x4minute at >85% with 1min RI
It took us to the top to do this. We then turned around and ran down fast. We were freezing.
Time 1hr
zones 2-5
Then I got home and rode the trainer
zones 2-3
time 1:15
Total time 2:15

Wednesday
Run on treadmill for about 20 minutes before swim
Master's swim (I decided not to lift today because of how hard it was last time, it was probably a good choice since the workout was hard.
Warm up-900m of various stuff
16x100 at 85% RI as long as it took to swim 100 (we only did 12 of these, they took sooo long)
400m rest
16x25 at 85% (we took a 10sec rest between) (Didn't finish these either)
400m rest
200m kick
Time 1:30
zones 2-4
(This was a weird set, almost too much time resting between each)
Total time 1:50

Thursday
I am just not feeling it this week. I am very tired and sore. Also have a Rec and Parks Board meeting tonight which cuts into my training time.
Swim
Tempo swim 1000m. Did it in about 20 minutes. I must have added some laps or gotten my times mixed up, it seems too long)
Gym
weights and core
Total time: 1:20

Friday
Rest day.
Am running the 10k Run to the Pub tomorrow

Sat.
10k Run to the Pub. The last half of the race I felt like I ran the worst 10k of my life. I expected my time to be 5 minutes higher than my goal. When I crossed the line my time was really low. It turns out the 10k was about a half mile short. Also it turns out I must of started running way too fast because I ran a 6:40mile and got 2nd in my age group and 9th overall. Maybe those intervals up Story Hill are actually paying off.
After the race I hopped on my bike and went for a short spin. 45minutes
Total time 1:30
Oh and today was a great day. Erik and I won the trip to Dublin in October. We are having a lucky year.

Sun.
I had gread intentions. The day started with the ambition to ride to Wilsall and back. Erik convinced me to stay in town for a while first. We rode up Sypes and then back around on dirt by the dump. By the time I got back to Bridger Canyon Road I was spent. My legs were like sausages and I barely made it home. Erik rode up Bridger Canyon to Bohart and turned around on his fixie!!!
I think the cumulative effects of some high intensity training and racing hit me hard this week. I didn't make my hours, but it might have been a good thing. I would hate to get sick. This coming week is a much needed rest week.