Week of 3-1, Build 1-2, 15.5 hours

Sunday
The weather was sunny and warm with no wind. Jenny, Erik, Rich, and I went on a ride with out cyclocross bikes. We started at Rich's and rode dirt rodes to Gooch Hill and then headed up to Axel-Anceney road. At every hill I really tried to push it and would get up into zone 5. Axel-Anceney is a pretty tough climb. I still think it would be a great road race venue. It was a really great day!

Total time 3.15
zones 2-5

Monday
I went to the gym and did weights and core. I was sooo sore on Friday after doing 4 sets of everything and was still a little tired so I did 3 sets.
1hour

Master's swim
Lifting weights right before swimming was really hard. I decided the water had gelatin in it because it was so heavy from the very beginning. Here is the workout I did. Duringthe fly part I took a little break and worked with Jordan on my fly (since I don't really know how to do it). I am determined to learn though.

Warm up
200swim
150 pull
200 IM
100 kick
Main set
3x 1-fly, 2-back, 3-breast
5x100 alternate free and IM
2x50
4x25 fast
I skipped out on the fly and the end of the breast. We were supposed to have dinner with friends, little did I know they cancelled or I would have stayed to finish. Oh well.
Total time 1:20
zones 3
Total time 2:15

Tuesday
Ran at Story Hill. 3-10 minute intervals getting up into zone 5a. This was really hard. I actually only made it to 9 minutes on interval 2 and 3
Time 1:15
zones 2-5a
Rode the trainer at home after work. I spun each leg and then together 5x. Then I started shifting to a harder gear for the rest of the ride. Rode for an hour and then cleaned my cross bike for the race this weekend.
Time 1.00 zones 2-3
Time 2:15

Wednesday
Swim- I did this at lunch so didn't have lots of time
warm up 200m-practiced the fly a little bit
4x400 pull
cool down-100m
Zones 2-3
Time :45

Computrainer
There were lots of people there which made it more interesting.
Once we got our bikes set up we did a really hilly ride. I was hoping the hills would be longer but this workout worked me. I tried to work really hard to get up those hills.
zones2-5a
Time 1:30

Total time 2:15

Thursday
Rest day. We are racing on Sat. so I will give my legs a break today. Utah here we come!

Friday
We got in a little mt biking this afternoon in Moad. We did some trail that Erik kept calling "yo mamas back" and now I can't remember the real name. It was nice and we finished right as the sun went down.

Time 2.5hours
zone 2-3

Sat.
Race day
I came in 3rd for the women, behind Amy and Jenny. I was slower than them on the ski and on the bike downhill on a gravel road. It was a really fun race. The bike portion was a little short but still good.

Time 2hours
zones 2-5

Sunday
We rode for most of the day on our mt bikes. It was a beautiful day and we even got sunburned. We rode up poison spider and down this steep trail right on the edge of a cliff. Amy and I basically took our bikes on a little walk.
Time 4 hours
zones 2-4