Monday & Weekend Workout Results....Let's Hear It!!!

Hey Guys,

     I hope everyone had an awesome weekend, It sounds like there were lots of great events and races. Let's hear what the rest of us did over the weekend and today:

Saturday: I woke up at 4am and arrived with my buddy Ryan at Benbrook Lake to swim 2400 Meters. I swam it a bit faster than him in 40:11. We then headed out for a bike ride. The heat index was a staggering 105 degrees and it was brutal. I went through 3 whole Camelbacks to stay hydrated. We ended up doing 65 miles and did 3450 feet of climbing and 15-20MPH winds... Dang that was brutal...We averaged almost 19Mph for the whole ride and am way happy with that. We were totally shattered after that and were still looking at our plan for a 9 mile "Brick"... Well that didn't happen as we were totally cooked. We called it a day after the ride.

Sunday: I usually never train on Sundays to spend time at church and with family and have a rest day, however yesterday we decided we would go to the school down the road and do some laps as a family on the track. I ran to the track and met up with the fam there, it was about 2.25 miles to get there, then I did 2 miles of speed work at the track and fastest 400M split was 1:29...Man if I could run a marathon at that pace! I ended up running the 2.25 miles home and totalled 6.5 miles at an average pace of 8:52.

Monday: I swam 400M warm up and main set was 1 x 2500M straight timed at 44:47 followed by 200M cool down.

WHAT DID YOU DO TODAY???

i'm in vegas on bidness (attending and presenting at a conference), but this morning i had a great workout.  did 40 minutes on weights (legs and core), then 38 minutes on the stairmaster, and then said what the hell, and went outside on the strip and ran my longest distance ever at 6 miles.  I did it in just a hair under an hour, i think i could have pushed it more but it was hot, humid, i was dodging people and cars on the cross-roads and i didn't want to make my first 6 miles so miserable that i wouldn't do it again (that almost happened to me when i started running 5 miles during training)....  check it out here, the run was from the Venetian past the Stratosphere and turned around in a pretty shady part of town http://connect.garmin.com/activity/7182632

 Great run in Vegas -- I remember doing a short one last summer leaving from the Mirage.  You're right, you started in decent territory then went where I wouldn've gone.  I had a blast running the strip because it was Vegas, and hey it's THE STRIP -- but dodging people was interesting.
Already posted the weekend stuff, tonight went to the local group ride.  Hung with the A group for most of the ride.  33 miles average pace 19 -- but we did the first 5 as a large group and one of the guys had a flat (thinking I'm a curse, lol).  After the A group peeled off I decided to hang with them and did pretty well until the very end.  A group kept between 20 and 25 (auto lap didn't work for some reason) and I bonked the last 3 miles or so.

Saturday:
Had to be home in the morning, as the satellite TV tech replaced our defective dish.  He was here for over 2 hours.
1 hour power-walking to/from reservoirs.  Weather: overcast but dry with temps in the 70s.

Sunday:
Usual day off from working out. 
Accompanied my dad for his walk to/from the end of the block.  His doctor ordered him to go for walks, as he had a stroke last week.
Was my b-day, so my dad, his wife, and I celebrated with cheesecake.

Monday:
1 hour Group Power class, a barbell program with exercises similar to weight lifters on TV.
15 minutes on dreadmill.  Plus, 3 minutes cool-down.