• 1h 30m
  • 27.55 miles
  • 18.37 Mi/hr

24 wu
2x18:00 Threshold, 4:30 ar
3x85,100,90,105,95 alt en,ar,en
6 cd

  • 50m
  • 2100.00 meters
  • 02m 23s /100 meters

5x100 easy :15 rest
500 straight endurance 1:00 rest
5x100 threshold :30 rest
500 endurance
100 easy

  • 22m

itb exercises, all
pushups 15

What a hump day!  The investment property went on the market at midnight last night and we had 4 offers today, all over asking price!  My partner did a fantastic job on the place.  :)  We will be taking a very good offer with good terms and a quick closing.  Keeping all body parts crossed that everything pans out (cause you just never know in real estate, especially these days.)

Awesome night in the lab again tonight.  I was digging the threshold sets even at 18 minutes!  Woo Hoo!  It's official...I"M A FREAK! :)  Then for the spin karaoke, the boys (and a few of us girls) were really singing!  Lots of good tunes to help the threshold sets fade away! :) Fun times with fun peeps.

Then it was time for schwimmy.  Sad night though, cause I won't be seeing my swim buddy for at least a month.  Super duper sad face. :(  We pushed each other as always which was perfect for the threshold sets.  1:36,1:37, 1:37, 1:39 for those.  Sweet! We swam the endurance and easy pace shoulder to shoulder!  I'm gonna miss swimming with Scott!!! 

  • Health data: Sleep: 3 Hours slept: 7.75
  • 20m

itb exercises, all

Worked at the investment house scrubbing floors and bathrooms for hours...then dusted and polished granite, glass and mirrors and sinks.  My arms about fell off.  :)  They were a little tired from the pushups out of the pool last night! OY! 

By the time I dropped a worker home in Berkley, headed back to my house and got cleaned up I had a decision to make.  Either make good on my promise for a date night with Bri Guy to go see Karate Kid or run.  I chose date night.  I ate popcorn for dinner and drank the biggest slurpee EVER! was HUGE!  Mmmmmm! I moved my scheduled day off from the 4th to today.  It's gonna suck to run hard after doing a century.  Oh well, I had  great time with my Bri Guy.

  • Health data: Sleep: 3 Hours slept: 7
  • 58m
  • 2514.60 meters
  • 02m 18s /100 meters

10x100 :20 rest
10x100 50 6x3,50 swim w/ fins
10x50 25archer, 25 swim w/ paddles
5x50 mdps 2nd 25 less than 1st
50 deep end push ups out of pool

  • 1h 30m
  • 24.75 miles
  • 16.50 Mi/hr

24 wu
4x6:00 vo2max, 6:00 ar
3x1:00 rl, both, ll, both isl drills alt en, ar, en
6 cd

MOOOOOOOO! Way too much food in a day and  a half.  MOOOOOOOOOO! 

Got lots of errands done today, and have lots of cleaning to do at the investment property tomorrow (somebody thought it would be a good idea to do some wood cuts to trim doors INSIDE the already dusted and clean floored house...Grrrr).  It goes in  the MLS tomorrow, and *fingers crossed* hopefully we can get it sold shortly.

Workout wise, I think I'm becoming a sick puppy.  I really am starting to dig the vo2max sets.  What is up with that???  I had another great night in the lab.  I caught Eric, who is a pretty darn good rider.  I figured he raced yesterday and that was why, but he told me he didn't...sweet!  :) I'm sure missing my 2 hour ride yesterday didn't hurt my performance though! Hee hee.  

The pool was good too.  I was feeling the groove a bit after doing the archer drill.  And I hit a new low on mdps.  13.  Once. But I'll take that! :)  The pushups however, SUCKED.  I have no upper body strength, so yeah...SUCKED.  Oh well, my coach assures me he made me a better swimmer tonight because of those bad boys.  Hmmmm.  We shall see.  

  • Health data: Sleep: 4 Hours slept: 8
Congrats to My Kaity!  The Grad Party was a blast in spite of Mother Nature's bumpy start! :)  No training, just party prep and enjoying celebrating my Kaity.  As I was working on the picture board she was practicing and playing...I'm going to miss her bass soundtrack in my life when she goes off to school!  

After the official party was over, Jo, Dave, Arnie,  Andrea and I toasted our grads with a bottle of wine Dave has had for 10 years earmarked for the occasion.  It was a mighty fine glass of red! :)
  • 40m
  • 1005.84 meters
  • 03m 59s /100 meters

350 wu
2x275 on 5:00 vo2max pace
2x25 all out pursuit
100 cd

  • 1h 55m 55s
  • 25.76 miles
  • 13.33 Mi/hr

From LCHS to Metro and on the path out and about for the duration.

  • 1h 30m 14s
  • 9.50 miles
  • 09m 30s /Mi

racepace minus :30 per mile, 1:00 walk for duration

Late to swim, so I missed 2 vo2max sets...thank goodness.  Pursuit was fun, but man are Dominoe and Andrea one tough duo to beat...we never did catch up, and it was 5 against 2, they had to swim 50's and we had to swim 25's.  Ah to be young and speedy in the drink! 

Then to the bike...easy paced riding from the high school.  We hit a few spots where we could get some speed up, but mostly it was very easy paced.  At metro, Tony V went into a parking lot and chased a ton of seagulls into flight...awesome to see.  Wish I'd had time to take a video on my phone, but the best part was nobody got pooped on!    I saw MSU Dan twice on the path but the first time I wasn't sure it was him, and the second time he was gone too quickly before I could hollar hello!

The back to the highschool to run.  
Everybody else had an hour and I had my race pace experiment run that I'd moved.  We started out together with Tony sporting his short shorts and no top (much to Pam's dismay).  A couple minutes into the run we passed a gaggle of walkers in their forties, and Tony jokingly runs by quickly all puffy chested and after he passed them, acts like he's winded and stops and put his hands on his knees...just as I was approaching.  How could I pass up the opportunity that pressented itself?  So I smacked him (much harder than I hand was killing me!) right on the butt!  Uh oh!  :0!  I passed the group cause I was running a bit faster, but when they approached you bet I covered my fanny!!!  There will be some sort of payback for that....I just know it. 

The actual running went pretty well though.  I wore my fuel belt,practiced nutrition and drinking when I walked.  My hr dumped about 30 beats when I took the breaks, and miles 5 and 6 were kinda tough to hold pace, (starting to burn more fat then?)  but the last couple were a tad faster.  The cool part was I was 1 second faster than pace.  Very interesting.  I didn't feel toasted at the end of the run.  I cooled down on the track, stretched and motored home.  Good morning of training with Fraser peeps!

Then it was grad party city ending up at Jo's for Meggies.  We jumped on the trampoline and laughed our heads off together!  I love my cave sister!  And I ate like I'd done my IM yesterday...3 full fore each workout I'd done today...ooops!
Tomorrow is our party for Kaity and it's gonna storm.....booooo!

  • Health data: Sleep: 3 Hours slept: 6
  • 2h 30m 02s
  • 38.99 miles
  • 15.59 Mi/hr

LC High School to Metro Beach, to the GP War Memorial and back, with Tony, Greg and Pammy

Well, I didn't get killed, so that's a good thing.  I don't usually ride the roads, and we were on the trail to Metro beach for a tiny bit of this ride, and the rest road...some with no shoulder, and lots of grumpy drivers.  Add to the fun that we rolled past a park that was having fireworks (um, that was fun at dusk) and seriously, I'm pretty happy I didn't get picked off.  Tony babysat me for a bit when the traffic got nasty, but overall, I was just bringing up the rear having never ridden Jefferson Avenue before.  Grosse Pointe sure is pretty to ride through though, and the sound of the water was really nice.  Riding on the horns however, is not fun.  I had a serious pain in my neck and hands from this ride, but there was no avoiding riding that way, and I leave my road rig at the cycle lab.  I missed Baby for this ride, big time. 

I was planning to swim, but Tony, Greg and Pam wanted to eat, so I split for home when no one else showed.  I got the pleasure of watching the tale end of Zombieland with Dave and the neighbors, then we toddled home to bed. :)  

  • Health data: Sleep: 4 Hours slept: 7.5
Bike #1
  • 1h 34m 29s
  • 28.50 miles
  • 18.10 Mi/hr

2 loops ILRA with the fabulous Miss Trixie

  • 59m 21s
  • 6.33 miles
  • 09m 23s /Mi

ILRA path from Kent lake...watched Trixie and Ranger fade into the distance! :)

  • 37m 40s
  • 2286.00 meters
  • 01m 39s /100 meters
Bike #2
  • 56m 40s
  • 12.27 miles
  • 12.99 Mi/hr

1 loop with the fabulous KL!

  • 20m

itb exercises...all

Fun fun fun!  I love my BT training days!  Met Trixie for 1.5bike/1hr run brick pre swim, swam with the gang and rode one more loop with KL! 

My knee was a bit cranky during the first and last 20 of the place when I warmed up, good old itb on the hilly bits at the end.  No problems when I rode with KL though.  My neck/upper back felt better!  YAY!

I started the run with Trixie and Ranger and watched them fade in to tiny Trixie and Ranger then lost them all together! :)  They did loop back for me once and Ranger dropped back at the end for a bit with me, but my happy pace and their happy paces just aren't the same ya know?  I really enjoyed being able to just run speed work, no holding back to ar, just go with it.  It was nice to happy pace run again!  I did get a side stitch, and stopped twice for a second to try and get the hr moniter to pick up, which it didn't.  I just went by rpe and pace to keep it in zone 1-3. 

Then we swam.  The stupid rubber suit from hell was a bitch to put on (still sweaty from the run?  trying to put it on quickly cause I was last as always?) and I never got the crotch to the right place, and proceeded to put yet another tear in it trying to adjust after lap one.  Damn it.  I have TONS of tears in that new suit.  :(  I did have a pretty good feeling swim though.  My arms were a bit tired on the way out, but I started last and caught up quite nicely.  The way back was good too.  And we did a half lap and back and that was fun.  I tried to catch Ranger on the way back...I closed the gap pretty well, but couldn't actally catch him.   I focused on long and wide for about half of the swim.  I think I had a good swim cause I was all warmed up from the ride and run. 

*adjusted the distance from the garmin to a better guestimate after Fromers inspire...still can't be right though...sure wish that 310xt was more accurate in the drink*

Then we biked a loop.  I got to ride with KL and spin out the legs a bit.  It was great to chat while we rode and to see all the speedy's flying by! :)  I hope she gets her baby back soon!  Her road rig is fab, but I know she wants to play with the newest member of her bike stable! :)  After changing we headed to Leo's and I had a fab dinner!  It took FOREVER to come, but was delish once we got it.  Good times with great peeps! 

Oh, and a special thank you to KL for the treat pre-dinner!  NOM! 

  • Health data: Sleep: 3 Hours slept: 7.5

TrishM's Training Log

 June 2010 
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