• 1h 01m 46s
  • 5.66 miles
  • 10m 55s /Mi

zone 1 hr in neighborhood

  • 15m

pushups, bicycles, planks, all itb

Had a nice really slow paced run (as prescribed) right up till the dog tried to bite me...bastard.  I growled at him and ran off the sidewalk to the edge of the street and thank goodnes he stayed in his yard.  But the electric fence didn't keep him from coming on the sidewalk after me.  So much for being disciplined and really keeping the effort down!  My hr strap for the 305 wasn't working for this run (fixed now) but I know my hr went through the roof!!!  Oy! 

Tonight it's casino night!  We are running away from home for the night to play and stay at Motor City! :)  I have make up on for the 3rd time this week!  Recovery week rocks!  Here's to hoping that Luck is a Lady tonight! :)

  • Health data: Sleep: 3 Hours slept: 8
  • 1h 04m 11s
  • 20.41 miles
  • 19.08 Mi/hr

tempo intervals
4x5k race pace intervals w/ 2:00 rest
1 hour total
avg rpm 90
avg watts 147

  • 20m 01s
  • 2.40 miles
  • 08m 20s /Mi

brick on path at ILRA
10k pace

  • 10m



So, after talking at length (me talk at length? Hee hee) with my trusted training partners, I am ready to commit to working my core and itb areas....would you like to join in the fun?  I need to be STRONG for  REV3, Club Nationals Halfmax, IMFL and IMLP, and all the experts say core strength is critical to success in our sport.'s time for action.  No more jibber jabber's GO TIME!  I will start slow, and build over time and the off season.  I know I have a LOT of long stuff coming up, so doing just a little daily during the rest of the season will be fine.  I'm looking to start a habit that I can build on.  I'm already looking forward to pilates at LTF in the off season!  :)   

Feel free to give me sh*t if I complain about how I don't get my core work in.  :) 

*got myself some snappy zoot compression shorts today.  Jane at Running Fit swears by them, and I like doing bricks in my tri shorts, so after she told me she does up to 40 or 50 mile rides in them  and loves to run in them, I figured why not.  She was a peach and gave me the sale price from the upcoming sale this weekend!  Now if I could only haul azz like her in a race ;). 

Then I went to ILRA and got my brick done.  Didn't want to, but after pushing Steve to do his trainer ride via text bullying last night, I figured I could manage.  The legs were heavy to start, but ended up feeling pretty good.  I hit my speed on the intervals pretty well and felt good enough to do the 4th optional interval on the bike.  Then I ran, and man what a difference from Monday's brick!  Thank goodness!  Don't know if it was the shorts, the lighter interval workout instead of a tt, or the extra rest time (probably all three) but I had a really good run for me.  I actually found at the end running at 8:10's or so was...I'm searching for the right words...comfortably hard and sustainable. I new feeling for me while running I assure you.  Still no hr data.  I can't find the strap, but I did get a phone call today from Jim Donaldson of Elite Endevours saying they didn't find it yet, but would be checking with Orlander Park tomorrow.  Nice that the race director called himself!  I had a great opportunity to share how much I love the race venue and how I thought they did a great job! :)  Now with some luck my hr strap will turn up!  Fingers crossed!  Heck, all my parts crossed!*

  • Health data: Sleep: 3 Hours slept: 8
  • 33m 18s
  • 8.75 miles
  • 15.77 Mi/hr

recovery ride small ring in the hood

Nice little spinny spin in the hood. 

I'm clean, with my hair done, a cute little skirt on and no one would think I'm a triathlete today.  Yay for being a normal girl for a once!

The ortho appointment is over, and next it's to the mall and a lesson for Kaity later this evening.  :)

  • Health data: Sleep: 3 Hours slept: 6.75
  • 45m 28s
  • 15.21 miles
  • 20.07 Mi/hr

at Stoney creek Metro Park
1 hour with 10k tt at end of ride
avg watts during tt 215

  • 20m
  • 2.14 miles
  • 09m 21s /Mi

10kpace brick after ride

could NOT get legs to turn over faster. Nope. No could do.

  • 56m 30s
  • 3400.00 meters
  • 01m 40s /100 meters

smooth as glass Lake erie swim
Marie pushed me today!!!

didn't want to do a tt after racing, but it's what coch wanted.  That hurt.  A lot.  I don't know how I should have been able to keep that wattage over 25 miles, but yeah...ow.  The run was crap.  Nope, the legs couldn't go any faster.  So it was what it was, not 10k pace at all.  I've misplaced my hr monitor strap, so I don't have any of that data either.  Would have been nice to see the difference from race to tt a day later. 

The swim was a different kettle of fish all together.  The lake was glass...I had a tempo swim on the calendar, but planned to just swim the same as always.  Marie was there and I caught her and expected to pass her, but she was pushing me and we swam together for quite a while...she drafted for a bit till ...wait for it...I swam off course.  My goggles were foggy from the get go, and I drifted right quite a bit about 2/3rds of the way in.  Oh well, I still had my fastest time even with the scenic detour.  :)  And I finished before Marie.  We both got a nice tempo swim there last night!  :) 

  • Health data: Sleep: 4 Fatigue: 2 Hours slept: 8
Bike #1
  • 1h 10m 18s
  • 24.90 miles
  • 21.25 Mi/hr

Sylvania oly course.
avg watts 171
ave rpm 88

  • 54m 53s
  • 6.26 miles
  • 08m 46s /Mi

10k course at Slyvania

  • 28m 39s
  • 1500.00 meters
  • 01m 55s /100 meters

I had a great swim for wetsuit under 2:00 again! actual time out of the water without long run to mat was 27:04!!!

Bike #2
  • 45m 13s
  • 11.85 miles
  • 15.72 Mi/hr

recovery ride in the hood
all small ring
avg rpm 89
avg watts 105

  • Health data: Sleep: 1 Hours slept: 4
  • 48m
  • 12.78 miles
  • 15.98 Mi/hr

pre ride sprint course at Sylvania w/ Steve
88 rpm avg
118 avg

Slept in due to overindulging and gabbing with Super K last night!  Got my stuff together (sort of) and hit the road  a bit before one.  Met up with Steve, drove the oly bike course, then got our packets.  Then we went for a ride with a few pick ups on the sprint course, which told us to deal with the head wind on the way out, and hammer on the back half of the course.  Met up with the girls afterwards, got checked in to the hotel, had fun at dinner and walked to target for snacks.  After all the food, it was time to get ready for the morning ...and go for a leg soak in the bubble tub.  Steve's dad joined us, and was too funny!  He's sassy, and I like him!  Steve came to the rescue with electrical tape and scissors to attach my bike number and then it was time for bed.  Sort of.  Sushi and I chatted a little too late, and because we were in the handicapped room (that's twice...I had the handicap room last year at the Red Roof) we heard everybody come in the door across the hallway.  Ugh. 

  • Health data: Sleep: 3 Hours slept: 7
  • 1h 29m
  • 24.76 miles
  • 16.69 Mi/hr

easy ride at Macomb trail
avg cadence 91

  • 59m 45s
  • 5.61 miles
  • 10m 39s /Mi

zone 1 at Macomb trail

Good morning with the lots of love from my Kaity, and heard her rehearse.  I'm gonna miss the sound of her tuning, drilling and playing this fall.  :(  Brian was full of the funny guy today too...all around a nice morning with my babies.

Hit the shop to get the power tap battery replaced and Domino took great care of me.  Love that boy!  He gave me some mojo at my powertest on Wednesday, and I got my data today...he was right...I did have a good test.  Went up 5 watts.  Not bad!  I was hoping I didn't go down, so an uptick is good stuff.  Left the shop and hit the trail.  It was late, but cooler, so all was good.  Almost got creamed by 2 different drivers at the same intersection when I had the right of way...Aholes.  Other than that, I had a great ride and run.  At one point it was like I was flying with a flock of wrens...there were about 50 of them and they flew out of the shrubs along the path just at my shoulder all around me and then flew up high.  That was AWESOME!  I also saw lots of golden finches on the trail in the shrubs, and a red tailed hawk get bullied by a cow bird.  :)  Some times the little ones are too scrappy for the big boys! :) 

I rushed home to get ready for dinner with Super buddy from high school.  It was a blast!  We had wine, pasta, dessert and a ton of laughs...did you feel your ears burning?  I might have been talking to her about tri peeps that I love so much! :)  It was a big boost to my see she knows me from middle school, high school and college...from my fat days.  She's a little surprised at how I look now a days.   ;)  She might even come up for IMFL...I'm not holding my breath, but who knows?  I'd love for her to be there!  We've gone through a lot together over the 30 plus years we've known each other, it would be great to have her at another milestone in my life!

  • Health data: Sleep: 3 Hours slept: 7.75

TrishM's Training Log

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