Swam the Salem Spring Tri course and ran 3.1 miles with Brandon Carter. Wanted to bike but blew my tire again.

Slow Distance & Hills Run 9 Mile SF to Maple Mountain Time: 1:30:45 – Cal: 1235 – HR avg: 170 – HR max: 183- Rate: 5.5

Nice little dstance run. Not as long as I would have liked to go but it started to get cold out.

Class Stairs & Hill Run about 2 miles – RB stairs Time:16:33 – Cal: 216 – HR avg: 166 – HR max: 184- Rate: 6.5

The workout was actually pretty tiring. Especially those darn RB stairs. I hate the RB stairs!

I decided to try out the masters swim class at the Orem Community pool today. Wow, the workout is hardcore. My arms are crazy dead right now from the swim. We did a 400 warm-up and them we swam 4×25, 2×50, and 1×100 six times. So about 2200 meters total. Normally 2200 meters isn’t anything special but I was sprinting the whole time to try to keep up with the swim team.  It was a lot of fun and was a great workout. I definately plan to keep making it to the class

Later on in the day me and Brandon Carter rode the Salem Spring bike course again. I rode the course in 39 minutes and 45 seconds. Hopefully for the tri I can stay under 40 minutes which is my goal. I was up the hill in 24 minutes and down it in 16

We had a big group run the Spanish Fork Memorial Day 5k. It was a ton of fun. Tammy, my Mom, Merri Hacket, Karen Grant, Brandon Carter and myself all ran the 5k. Broc ran the 1 mile fun run. Everyone did awesome and we cleaned up with medals.

Merri came in first in our group, 4th girl overall and second in her age group with a 20:23
I came in second in our group and 2nd overall in my age group with a 21:55
Tammy came in 3rd in our group, 7th girl overall and 4th in her age group with a 22:25
Brandon Carter came in 4th in our group and second overall in his age group with a 22:35
Karen Grant kicked butt, came in 7th overall in her age group with a 2 something
My mom came in second overall in her age group with a 29:43

The big story is that Broc ran his first mile. He finished in 10:19. He is four years old and ran a 10 minute mile! He is destined for super-stardom!

Mile 1: 6:26 Mile 2: 14:56 (8:30) Mile 3: 21:22 (6:26) Mile 3.1: 21:55 (33 Seconds)

Race Pace Run 3.1 Time:21:55 – Cal: 355 – HR avg: 188 – HR max: 201- Rate: 10 - Pace: 7:04