August 27-September 1

This week starts my first week of REAL half-ironman training.  Distances ramp up a little and the countdown becomes real.  My body weight has dropped significantly in the past 15 weeks.  I have been 165# for the past 15 years.  It fluctuates a little here and there, but I've never been any other weight -- constantly.  For the past 2 weeks I am sitting at 158#. 

MONDAY
6:00-7:00 VITALITY strength / conditioning 

12:00-1:00 
4x 500m freestyle swim (rest 3:00 between efforts)  

TUESDAY 
5:20-7:00 TT up Emigration Canyon (30 total miles).  Missed my PR by 1:00.  

WEDNESDAY 
6:00-7:00 VITALITY strength / conditioning 

12:00-1:-00 
2x 5K run @ 24:00 pace (rest 5:00 between efforts) 

THURSDAY 
Mill Creek Canyon Ride (2x efforts from Wasatch Blvd - Winter Gate).  Worked on progression by doing the second effort faster then the first (PR @ 22:00).  Before the season ends I will get sub 20:00.  

FRIDAY 
rest

SATURDAY 
30+ mile bike 
7 mile run (8:00 mile pace)