Giddyup

Decent bike run brick tonight after work in the cooler temps.  Dressed just right so it wasn't a problem.  Run felt ok - kept a decent pace but R Hamie was starting to bother me after just the short 5.

Bridge loop this am -super cold + couple inches of frozen snow.

Monster ride today + it was fffreezing.

Drove up to K-ville to meet eminem, rode from there out to the tower at the airport passing the "Hell of the North" race along the way.  Poked all around the airport for awhile gaining access to some cool bike paths along the Southern border before turning around at a gas station somewhere out in the International Center.  Headed back East through the same bike paths/tunnels along the airport to the Eastern border of the airport where eminem & I turned East again & dropped our other 2 riders.  Headed up to the Capitol but not before ascending what was easily the steepest section of road I have ever ridden on a bike.  Dropped in & out of City Creek Canyon and took a left onto 11th ave.  Turned R @ Shriners and proceeded to Rice Eccles Stadium.  From there we decided it would be a great idea to climb Emigration Canyon.  Not bad going up as the climb is moderate and as it turned out we had a bit of a tailwind pushing us up.  Made the turn at the top of Emigration to top out at the top of Little Mountain.  Thought it would be a good idea to take a minute to refuel there but it was blowing so hard we just U turned back down the canyon at which point we realized how much of a headwind we were going to be facing.  So the already cold temperatures combined with a high elevation, descending a canyon and into a headwind made for easily the coldest conditions either of us had ever ridden in.  So much so that we had to stop at a little bakery on Foothill by the VA to try to warm up.  MM was shaking so bad he could hardly keep his Hot Chocolate from spilling all over.  Had some soup & a sandie the got back out.  Backtracked across the U, up to Shriners, past SLC Cemetary and onto 11th Ave.  Back in & out of City Creek Canyon then behind the Capitol & down Beck Street around into Bountiful.  From there the riding was fairly easy on HWY 89, etc.  MM was still putting the hammer down and I felt like I was just trying to keep up.  Finally hit HWY 89 & Shepard Ln when we turned over 100 miles.  Felt surprisingly ok - could have kept going but was happy to call it a day 2 miles later - total ride time something like 5:46.  Was fortunate to avoid any snow & or rain (not to mention frostbite or hypothermia!).  Quite possibly the most difficult ride ever.

Not exactly sure on the distance tonight.

No swim tonight - picked up another sinus cold/infection from Monday nights swim.  Feel lousy.  Manged to get out on the bike though for a little tonight.  Only 3 Fort loops but averaged 23.7mph.

Morning 10 w/MTM.  Felt slow, couldn't crack 7min/mile.

Got out in the evening for a ride - finally 60's.

My running  mileage has really been sacrificed at the expense of swimming & running.  Hope it is worth it in 3 weeks.

Monster ride today - all by myself.  No one to draft off of or to keep my mind off the matter at hand (except a short section up front-side of Suncrest w/MDcrag - more later).  2 loops out to Redwood/Camp Williams to Saratoga through Lehi up into Highland & over backside of Suncrest.  Saw MDCrag at the bottom of the frontside after coming down the first time so turned & rode back up with him.  

 Short 3 mile brick run after.  Legs recovered very well after 1st mile.

Swam nonstop tonight, but started 15 minutes late.  Was pleased to see much improvement in both swim efficiency & endurance.

Evening run while C was @ baseball practice.

Morning bridge loop + a little.  Still cold out - 33 degrees.

Ran up to & back from T's.  Eagle loop in between.  Me, D, T & J.

1/2 Ironman today.  Rode up to Dimple Dell, swam, then my 40 mile loop + a little to round out the 56 (+ the 4ish to DD made 61). Actually felt quite lousy on the bike - legs were really toast, definitely left over from Eagle on Thurs.  Amazing how such a short little run can be so hard on the thighs.  Slow run too, but was a very good workout to bank.

Short b loop this am.  Just me & J.  Legs are SORE from Sat.  Going to take a day or 2 to get going on my rehab.

Really not sure on the distances - swam the Masters class then ran on the track.  Felt much better running tonight than on Monday.  Ran short but did push the pace on the indoor track.  Swim is feeling very strong.

Short one this am - was super chilly with a light drizzle & wind.  Feeling better, will probably go long tomorrow.

Very pleased with the effort today.  Wouldn't have left it 1/2 mile short if I'd have known I was so close to 20 miles.  My Garmin is a piece of junk.  I really need to give it a proper retirement and drop it off a cliff.  Ran up to the park n ride at the mouth of Little Cottonwood & back.  Only took 2 handhelds with me and I didn't have to refill once.  Temps were moderate and I took an easy pace - averaged 8:15's. Hopefully can do a little better than that at the race next week but with a hilly course there's no guarantees.  Legs felt great afterwards, no ice bath this week.  Maybe should have but definitely wasn't having any pain of any kind anywhere.

Short pre-race run - everything working well

Short pre-race ride - everything working fine