2 Weeks to Utah Half Ironman

Wow! I am behind in posting.
Run: 16.5. Bike: 3 hrs. spin, 0 road miles. Swim: 1.3 miles. Other: 0

Monday: 1 hour spin at the gym
Tuesday: 3 easy miles on tread (8:15 pace). I felt like crap and had to go to the bathroom twice.
Wednesday:

• Track workout. 1 mile warm-up, 4 x 100 striders, 2 x 200 (:47, :48), 6 x 800 (3:15, 3:19, 3:14, 3:18, 3:17, 3:15), 2 x 200 (:45, :46), 4 x 100 accelerators, 1 mile cool-down. I felt great and we did the full "Yasso" workout.
  
• 1 hour spin at the gym. Good tough spin after good track.

Thursday: Rest
Friday: 5 miles, middle three tempo (7:36, 7:50, 7:54). I really need to run out of doors more often. This was hard! I ran the Lin's loop.
Saturday:

• taught spin at the gym. lot's of hills. good tempo. i liked it and sweated like a beast.
• 1.3 mile swim with ash at sand hollow. 54 minutes. it was good. i didn't push it, but felt good. i tried out the vanquisher googles. i prefer my others.
  

I plan on taking it easy this next week. my sister is coming to visit and unfortunately, that means i will eat a ton of junk. i will try to watch myself. oh yea! i got new aero bars from my brother. i will give them a try during the week and pray i get my new tires in the mail.