• 1h 03m
  • 14.00 miles
  • 13.33 Mi/hr

hilly course
10 wu with cadence work
3x8:00 85% fth, 2:00 easy
rest easy spin

  • 50m
  • 1925.00 meters
  • 02m 36s /100 meters

LTF with AquaBoy
3x 50 kick, pull, swim
4x(4x75) decending
50 kick easy
1x75 fastest set of ms
100 easy cd

  • Core Training
  • 20m

hardcore..upped a couple exercises reps. Slowly I'll get better...slowly! :)

Good ride in the lab, good meeting with Bonnie regarding TTT, Ron fixed up a few issues with Fiona, and I got to swim with John at LTF.  PLUS we went out to Maggiano's for dinner and Rob spoiled Dave with a really nice glass of wine and the whole family with a fancy 5 item dessert:creme brulee, cheese cake, tiramisu, chocolate cake and apple turnover with ice cream ( my personal favorite).  Lovely!

Tomorrow I hope to get all my gear packed, my grocery list compiled and bars made.  Massage would be a nice bonus and a double bonus would be a hair cut and color.  Track meet at 4...Go Knights! (Picked Bri up from practice with super pink cheeks....mmmm pyramid sprints!)

  • Health data: Sleep: 2 Hours slept: 7
Rest day.  Yay!
  • 1h 49m
  • 28.50 miles
  • 15.69 Mi/hr

in pouring rain with Ranger and Scribner at ILRA. FROZEN

  • Core Training
  • 20m

hard core from this site

stupid.  that is all. :)


  • 2h 00m
  • -----
  • -----

10 en,
30 tempo
10 ar
2x 6:00th,3:00ar 3:00vo2max, 4:00ar
10 ar
20 en.te straight into brick run

  • 30m
  • 3.02 miles
  • 09m 56s /Mi

brick run from lab
10 en
3x5:00 race pace 1:00 ar
3 cd

at lab...ran outside with Julie and Pam for brick.  Legs were tired, but managed much better than I expected after the hard work in the lab and yesterday's hill repeats at Kensington. Yay!

  • 2h 00m
  • 37.00 miles
  • 18.50 Mi/hr

1 loop ilra
1 complete loop Kensington with 3 extra Buno hill loop repeats

  • 20m
  • 1000.00 meters
  • 02m /100 meters

ows at Kent Lake....guess on time and distance

  • Core Training
  • 20m

hard core from this site

Sick dog woke me up 2 times after getting to bed late. Cry  BUT...I love Friday the good luck day! The weather held up for a great ride (interupted by Dave Z's, tire, tube) and lots of suprise sightings. I forgot my garmin and would have loved to see the data on the repeats, but I just went by RPE.  Felt good for most of it, though a tad slower the last one for sure.  I spotted Jazz and Yeats at the park booths and rode ILRA with them (Thanks Ryan for the extra info about the TTT! Laughing) and then Dave got the flats and did the repairs...Scribs had the new Tire, I supplied the second tube. Diane W from the team showed up in the meantime and rolled with us through the first 2 times on Buno, then we did two more and went back to ILRA to swim.  Where we ran into local rock star Amy Gluck. 

The swim was AWESOME!  Very nice temp wise...about 60 or so.  My arms hurt a little at the beginning from yesterdays swim, but loosened up pretty well.  My wet suit is too damn big in the neck...gapping.  Lots of water making me look preggers when I stand up.  I think I may be getting a new wetsuit.  Crap.  That was money I didn't want to spend, but I don't want to work any harder on the swim than I have to for heavens sake!

Took Kaity to the doc and got her started on two new meds.  She is tripping/stressing out about trying to get a job.  Fingers crossed she can get one close to home while we help her learn to drive.  No easy feat for an anxious add kid who really doesn't want to drive (she has no idea the freedom that comes along with a license).  Pray for me please!  


  • Health data: Sleep: 2 Hours slept: 6.75
  • 1h 04m
  • 2600.00 meters
  • 02m 28s /100 meters

WU: 200 swim, kick, pull
4 X 50's Drill/Swim by 25yds. w/:15sec rest
MS: 30 x 50's w/:10sec Rest. Odds HARD, Evens Easy
100 easy swim
2 x 200yds. Pull w/:15sec. Steady Pulling w/excellent stroke
CD: 200 easy swim

Another busy busy day for me.  Laundry, making appointments, swim, back to more laundry, picking up the boy then out to the lake to meet up with Lil Trish, Melissa and Abbie.  Then a HUGE dinner and a little shopping (no buying) and home.  Packing for tomorrows ride (fingers crossed to no storms).  Phew!  Lots more put on my to-do list.  Lots more! 

It sure was pretty at the lake...and I saw a muskrat! :)

I liked this swim today.  Lots of working hard, but lots of rest too.  Felt like it was harder to swim the second 25 of the hard 50' I was in jello or there was a current.  Very weird.  I figure it was just cause I was more tired.  I felt like my stroke was a bit better going down just about every repeat than coming back.  Work to do! :)

  • Health data: Sleep: 2 Hours slept: 7.5
  • 30m
  • 3.24 miles
  • 09m 16s /Mi

10 wu
3x5:00 race pace 1:00 ar,
3:00 cd

  • 1h 30m
  • 24.54 miles
  • 16.36 Mi/hr

24 wu
2x 5:00 th, 3:00 ar, 3:00 vo2max , 3:00 ar
5x cadence pyramid 85,100,90,105,95 ar, en,ar, en, ar

Busy day...had to run before the trackmeet and heading out to the lab, and wasn't sure what pace I was to be running...TTT has short, oly and half races!  So I just went tempo for them.  No stitches at least today. :)

The bike was weird too...only 2 others riding indoors (it was gorgeous out) and I ended up dong the hard work but not really focusing on the cadence drills.  Brian and Andrea were talking to me and I was ok with that. I did the same drills on Monday and they were kinda boring.  I know they are good for me, but yeah.  I didn't do um today.  My bad.  ;)

  • Health data: Sleep: 2 Hours slept: 7.5

TrishM's Training Log

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