Bike #1
  • 22m 28s
  • 3.81 miles
  • 10.17 Mi/hr

Hit the ATM then off to the market. Locked up Peggy and headed out for a run. Realized 10 minutes from home that I'd left my blinky lights on the road bike. Whoops!

Run
  • 35m 55s
  • 2.62 miles
  • 13m 42s /Mi

Got a late start, so it was fully morning by the time I started running on the W&OD. Quite a bit warmer than I was hoping for, so plenty of walk breaks to get the HR down. Made it to Arlington before I turned around.
Had my new Nathan handheld with me, and I like it pretty well. It could hold my phone, but I kept that in my Spi belt. Instead a had my keys, cash, and cards in there, with room for nutrition if need be.
Speaking of nutrition, since I was going to be going for well over an hour including biking, I tried out nuun plus. No change to the taste, which I love, and no stomach upset. Score!

Bike #2
  • 24m 34s
  • 3.82 miles
  • 9.33 Mi/hr

Tomatoes and basil looking fine at the Farmer's market this morning. Stocked up, packed up Peggy, and headed home. Drained the last bit out of my bottle before leaving. 18 ounces total, and I needed every drop. Warm!

  • Calories out: 2164 From lifestyle:1714, From activities:450
Swim
  • 42m 59s
  • 1550.00 yards
  • 02m 46s /100 yards

200 warm up
6x50 2x(kick, drill, swim) :20
6x50 2x(back, breast, free) :30
6x50 descend 1-3, 4-6 on 1:30
300 as 2x(50 kick, 100 swim)
150 cool down

Lots of backstroke and breaststroke in this recovery swim, and I loved it! Got my descending 50s, concentrated on rotation, and enjoyed my time at the pool this morning. Stretching in the hot tub, then start the day!

Okay, I did it! I signed up for my OWS and Oly race...no backing out now! :)
Because J is still so new at the job, we decided against travel for any of my races this year. So, Reston Tri it is. The lake swim should be good, I'll embrace the suck on the "moderately hilly" bike, and I'll enjoy the shaded run course. I looked at the finisher times from the last few years, and it looks like a lot of speedy racers show up, so I'll likely be very BOP. On the bright side, if its fun, I'll probably sign up for it again in 2017 so I can compare how I'll improve over the year. :)

  • Calories out: 2008 From lifestyle:1728, From activities:280
Run
  • 28m 16s
  • 2.02 miles
  • 13m 59s /Mi

Warm and sticky, but the sun was out, which was nice. Yesterday it was so overcast, so this is a nice change. Its going to be a scorcher later today.
Legs felt heavy to start, but actually warmed up pretty decently. The 14 min/mile pace is slow...but I do feel like I got further up some of the hills today before my HR buzzed and I started walking. No pain, and, quite happily, no acid reflux!

Strength
  • 45m

1/4 mile warm up walk
leg circuit #1
pedestal #2
myrtls
foot/ankle routine
1/4 mile cool down walk

I don't know why lunges and planks and donkey kicks and whatnot make me sweat more than I ever thought possible.....but I do. Thank goodness for disinfecting wipes for those poor communal mats at the REC!

I think today will be an okay day. My supervisor is coming in from out of town, so work won't be fun, but I'm telling myself work is just a small part of life, and today will not be ruined. Blue skies, sunshine, and positive thinking!

  • Calories out: 2151 From lifestyle:1717, From activities:434
Swim
  • 52m 45s
  • 1950.00 yards
  • 02m 42s /100 yards

250 w/u :60
4x25 kick :15
4x50 drill :20
4x100 pull :30
1x200 swim :60
4x100 pull :30
4x50 drill :20
4x25 kick :15
100 c/d

Made the decision today when it called for "drill" to do the ones I really hate. This is with the feeling that if I hate them, I must need to work on them more! So: catchup, one arm, and fist drills it was. Reach reach reach! I think I'm still swimming too flat, so I need to get my rotation back in order. After the season is over, refresher lessons are in order. Plus, they were super fun, so why not?

Bike
  • 45m 14s
  • 13.80 miles
  • 18.30 Mi/hr

LT Intervals
10' warm up
8x 2' @95% max HR, 1' recovery
cool down
95% max HR is laughable....that would be 175 for me. I was working my tail off and by the end of the second minute I was getting a titch over 160. Judging by the pools of sweat on the mat under my trainer, I was working pretty hard, so I'm happy with my effort.

I'm sure I'm the last person on earth to try them....but Belvita Breakfast Biscuits are so tasty! I'm usually a yogurt/granola kind of girl, but I picked up a box of these last weekend. They are quite yummy, and do a pretty decent job of keeping me from wanting eat my arm off before lunchtime on swim days. No small feat! Downside: super crumbly, and I'm a messy pup, so now I constantly have biscuit crumbs down my front and in my bra. Sigh. Can't take me anywhere. :)

  • Calories out: 2557 From lifestyle:1710, From activities:847
Run
  • 22m 09s
  • 1.78 miles
  • 12m 26s /Mi

A bit overcast, and not as warm as I heard it was going to be. My HR kept buzzing at me for being too low, which was unexpected. Since this was such a short run I kept it to apt complex loops = no real elevation change.

Strength
  • 45m

1/4 mile warm up walk
leg circuit #1
pedestal #2
myrtls
foot/ankle routine
1/4 mile cool down walk

The leg circuit is hard! One legged squats are no joke, so glad I only have to do 5 reps. On the bright side, my hip is definitely starting to feel stronger, and my balance is getting a bit better, too.

Sport
  • Stretching
  • 12m

Post run stretch, lots of attention to calves. Shoulders, too, since I seem to have slept contorted last night.

Each day is a new opportunity. So far, feeling okay. There's some big work stress happening, with some music I'll be needing to face this week. But outside of that, I'm feeling okay this morning. J has already left for the office, which is weird after so many months of him still being in bed when I leave. No idea how the new job is going yet for him. Yesterday was all paperwork and welcome webinars and stuff.

  • Calories out: 2158 From lifestyle:1715, From activities:443
Swim
  • 47m 54s
  • 1950.00 yards
  • 02m 28s /100 yards

350 choice warm up :60
300 pull (breathe 3/5 by 50) :90
400 swim 2:00
400 pull 2:00
300 swim :90
200 c/d

400 swims no longer feel like an eternity!

Bike
  • 45m 02s
  • 14.22 miles
  • 18.94 Mi/hr

Aerobic Intervals, aka sweatfest!
10 min warmup
4x (4 min @85% max, 3 min easy)
cool down

Ugh, do not feel well. Acid reflux like I haven't had in years. I usually get reflux a lot when I swim, but thankfully it waited until I was finished to make an appearance. Even still, I'm just.....blech. And still that shadow of depression, like a little cloud in the corner of my eye. Will I feel better as the day goes on, or worse? Why now? I never really know, and that's so frustrating. Its a really pretty day outside, and it was yesterday, too. J's first day of work is today, and basically everything is as it should be. Sigh. Chin up and keep fighting, one day at a time.

  • Calories out: 2569 From lifestyle:1712, From activities:857
Unscheduled rest day. My alarm went off, and over five hours later I finally got out of bed. One part nausea, one part bike anxiety (will that ever go away?) and one part general depressed feeling. Tomorrow will be a better day.

  • Calories out: 1737 From lifestyle:1737, From activities:0

Atlantia's Training Log


 July 2016 
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