Run
  • 31m
  • 3.00 miles
  • 10m 20s /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 45m
  • 2100.00 meters
  • -----

Pacing
Assess Fitness
60
2800
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time.

CD: 100

Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

T-Pace = 1:53/100m

Wow...am I sore today.  My quad are pretty irritated with me for making them drag up up the Limecreek hill on the bike and then doing a lot of squats.  I have a feeling tomorrow will be worse.  Oh well....no pain, no gain, right?

I really need to get some better sleep, though.  I've been sleeping way too lightly the last few nights, waking up several times a night whenever I roll over, my hubby rolls over, the cats move or anything else.  Then, I've been getting up early to do my workouts before I have to take my daughter to her swim team practice.  I've been taking one short nap during the day to keep me going, so I don't think I'm sleeping too much during the day.  Maybe this increase in exercise volume and the addition of weight training will get my body back on its proper sleep schedule.  I sure hope so!

Bike
  • 1h 25m 31s
  • 19.50 miles
  • 13.68 Mi/hr

Bike ME
Muscular Endurance
85
WU 15'
MS: 5x3' w/ 1' RI. Repeat w/ 15' of Zn1-2 riding in between sets.
#1 End at low RPE 7
#2 End at middle RPE 7
#3 End at upper RPE 7
#4 End at lower RPE 8
#5 Build to RPE 8 in first 45s and hold.
CD: 15'
* subbed the big bad hill for the last two intervals

Strength
  • 1h 15m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
PLUS Core #2 - 2x

Rest day today to recover from the race.  Training starts up again tomorrow!

Bike
  • 46m 46s
  • 14.01 miles
  • 17.96 Mi/hr
Run
  • 26m 28s
  • 3.00 miles
  • 08m 49s /Mi
Swim
  • 09m 41s
  • 500.00 meters
  • 01m 56s /100 meters
Woo hoo! A PR by more than a minute! And, if I had been in any other age group, I would have had a top five, if not a top three, finish. Seems I'm in the largest and most competitive group BY FAR for this race....sigh. Oh well. I'm thrilled with my time and effort on this race. Now I get to start my oly training plan for the Austin Tri on Labor Day. Onward and upward!

Bike
  • 19m 10s
  • 5.13 miles
  • 16.06 Mi/hr
Run
  • 11m 44s
  • 1.32 miles
  • 08m 53s /Mi
Swim
  • 14m 23s
  • 800.00 meters
  • 01m 48s /100 meters
I did a mini-tri for transition practice...did everything at about mid-race pace, except the run.  I'm really pleasantly surprised by the run.  It felt great! Now...if I can only do that during the race on Sunday!

Run
  • 29m 55s
  • 3.01 miles
  • 09m 56s /Mi

katzchen55's Training Log


 June 2008 
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