Saturday- Reverse Tri

(warm-up)
stretch
hand stands

Workout
30 min run (L.4)
60 min bike (alt. 10 min on big ring & small ring)
30 min swim (L.5)

make transitions as fast as possible- no rest!

(cool-down)
hot tub/stretch

Friday- Long Swim

(warm-up)
300m swim, 150m kick

Workout
1800m swim (no rest)
L3

Run 30 min uphill

(cool-down)
200m swim

Wednesday- Speed Day

(warm-up)
200 swim, 200 kick, 200 pull

Workout
16 x 50's
Ladder Speed
- 4 @ 50 sec
- 4 @ 1 min
- 4 @ 1:10
- 4 @ 1:20

(cool-down)
easy 200

THIS IS GONNA HURT!!!

Tuesday- Speed Day

(warm-up)
400m continuous swim (no touching walls)

Workout
9 x 100m EBEH (25 Easy, 25 Build, 25 Easy, 25 Hard) 9 sets
Bike 1 hour (spin class)

(cool-down)
6 x 25m swim at very slow pace

Monday Countdown- 12 Weeks

Long Swim Day

(warm-up)
4x150 swim,kick,pull,swim (focus)

Workout
1650m ladder
-start @ 275 and go down my 25 each set

(cool-down)
200 easy
stretch

The next 12 weeks of workouts were taken from the following website:

http://www.beginnertriathlete.com/Scott%20Herrick/halfim/preparing_for_your_first_half_ir.htm

Wednesday- Rest

Today the sunburn was just too much. I took the day off...

Tuesday- Indoor

Today the toll of climbing really set in. Although I put on lots of sunscreen, it did little good. I got a knarly sunburn (with water blisters, even) on the back of my arms and shoulder-blades.

I sucked it up and went and played indoor tonight. I ended up playing in two games. We won both. I ended the night as follows:

Game 1
2 goals
2 assists
RESULT- win 7-4

Game 2
4 goals
1 assist
RESULT- win 6-1

Monday- Touch the Clouds

Today I had the most amazing hike of my life. I ascended over 6,000 and hiked up 3 different mountains. Those that had made the trek months and years ago had left a small bottle to be signed for surviving. I was absolutely beautiful. Once again the pictures don't do the view and justice but the give you and idea of the altitude.

Side note- I got the all time worst sunburn ever! I had no shirt and my pack on the entire time. So now I have a angel wing sunburn. Sweet!

Here are some pictures of the day....

Saturday- Race & A Little Extra

RACE WITH THE ANGELS- 5K Race
Lehi, UT @ Thanksgiving Point Gardens

THEN...
I went to the gym and did the following

15 burpee pull-ups
10 deadlift @ bodyweight (220)

3 Sets for time

THEN...
another 5K and build pace

Friday- One Mind, One Muscle

(warm-up)
Stretch
Hand stands
Break dancing

Workout
SURPRISE TEST
5000 m row for time

Then...
15 ball slams (8# medicine ball)
Side scissors with 8# weight
Front plank- 1 min
Side plank with 8# weight- 45 sec each side

3 sets

(cool-down)
Stretch
Get ready for 5k race tomorrow!!!

Thursday- Hiking & Indoor

I was just going to play some indoor today and call it good but the hike yesterday made me want more. So today I hiked the mountain that is the face of American Fork Canyon. It was amazing. I got to do some rock climbing while I was at. Amazing day.

Wednesday- Take a Hike

Today I hiked up the famous Y mountain. Once I got up to the Y I just couldn't stop so I ascended on (without a trail) for quite a ways further.

Check out the following link for more info about the Y:

Wikipedia- Y Mountain

What an amazing hike! Well hike slash climb! It took me just under 30 min to reach the Y from the start but I continued on for another 2 and a half hours. Total hike/climb was 3 hours and avg hr was 140.

Tuesday- Rest

Today I gave blood. Something I believe everyone should try to do. But because of this I am forced into a rest day.



If I feel up to it I am going to play indoor tonight, but most likely its just a rest day.

Monday- Strength Endurance

(warm-up)
Stretch
Practice Hand stands

Workout
NO REST FOR ENTIRE WORKOUT!!!
20 pull ups
30 dips
40 air squats
50 stomach

4 sets
(rotate stomach between diff exercises- front crunch, each side, leg lifts, front crunch)

THEN....
Run 5 miles uphill at fast pace

(cool-down)
stretch
practice yoga movements

Friday-Sunday: Baptism Weekend

I was baptized into the Church of Jesus Christ of Latter-Day Saints on May 10, 2008. My parents flew in from California to support me. We went dirt bike riding on the Highland hills and did a beautiful bike ride down Provo Canynon on Mother's Day. Here are a few pics of all the action:

Thursday- Indoor

Played an indoor game

Scored 5 out of 10 goals with 2 assists. Not bad for all in one half :)

Wednesday- Swimming Challenge

(warm-up)
5 under water 25's

Workout
20- 25's on the 45 sec
Challenge by Nehamiah (so I will do 40 sec)

500 for time

(Cool-down)
stretch

Tuesday- Random Cardio

Monday- Rike My Bike

(warm-up)
Long stretch

Workout
Ride Draper Hill
100 push ups (the man kind...lol)
1000 crunches (500 st, 250 each side)

(cool-down)
stretch

Saturday- Run Like the Wind

(warm-up)
stretch

Workout
Run 9 miles at build pace

(cool-down)
stretch

Friday- Cup Check

(warm-up)
Stretch
Hand stands

Workout
Spartan 300
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Row 10,000 m for time

(cool-down)
walk 5 min
long stretch

Thursday- Strength and Build

(warm-up)
Stretch
Hand stands

Workout
1775 (taken from www.gymjones.com)
-17 burpee pull-ups
-75 air squats

-5 rounds for time

Run 10k uphill at build pace

(cool-down)
5 min jog
stretch