The following equipment is nearing replacement:
  • 1h 10m
  • 16.20 miles
  • 13.89 Mi/hr

after race in Harrison TWP on trail with Pammy

  • 50m 10s
  • 6.20 miles
  • 08m 05s /Mi

Run like a Mother 10K

Woot! New PR!

  • Health data: Sleep: 2 Hours slept: 6
  • 55m
  • 2400.00 meters
  • 02m 17s /100 meters

300 wu
breath control x20yd in short pool
3x100 3,2,3,2,3
3x100 3,4,3,4,3
3x100 3,5,3,5,3
3x100 3,4,3,4,3
4x200 with paddles and buoy te, te, te, en in meter lap pool
100 cd

Weird swim.  Had to do the wu and breath control in the warm short lap in the main pool, then did the paddle sets in the FREEZING lap meter pool.  Ran in to Patrick, which was nice.  Seems like no matter where I go I run into a teammate.  LOVE THAT! :)

Dinner out with Kaity and Dave...mexican and too many chips.  It was good though. :) 

  • Health data: Sleep: 3 Hours slept: 8
  • 1h 30m
  • 27.17 miles
  • 18.11 Mi/hr

New Protocol bike test
35 warm up with spin ups and some tempo efforts then
2x20'at threshold/all out with 2:00 recovery between sets

  • 1h 00m 01s
  • 6.27 miles
  • 09m 34s /Mi

WU: 15' z1
MS: 3 x [7' z4, 2' z2], then 10' z2
CD: 3-5' z1-z2

New protocol bike test this am.  2x20 minutes.  I've got Kate Diane and Linda to suffer with.  Gonna be an ass kicking time. :)


*Holy Sufferfest Batman!  That new test blows!  Kate quit half way through, Linda had an athsma  attack and I was left testing the second set all by myself.   Poor Dale turned around to encourage me late in the second set, and I yelled at him to move his head...really loudly, and without using my manners. What a bitch!  BUT...he was blocking my view of my watts and I was in the pain cave and NEEDED the numbers to focus on.  I did apologize profusely after the test.  Kate encouraged me to push hard and hit 300 several times in the last couple minutes, which I did.  No way I'd push that hard with out encouragement that late in the game.  Love love love my teammates! I dropped a crapton of watts, but I knew that would happen.  On a good note, I was the least nervous/anxious I have ever been for a test.  I was actually perky this morning.  I blame the extra rest. ;) 

I got permission to attempt the threshold run from Coach, and I got to run in my new running skirt in a sleeveless top!!!!  Oh the glory! :)  It was gorgeous out there!  I ran at Stony, and while the threshold repeats were not as fast they should have been, my hr was TOTALLY in threshold during them, and quite a bit of the rest of the run.  I walked during the second set for a bit, then went at it again, and walked the RI instead of running en to get a little relief with the hr.  It was hard work, but I was rewarded with seeing 3 deer, a blue bird and the cutest little blue merle sheltie!  Oh, and SUN! :)*

  • Health data: Sleep: 4 Hours slept: 7.5
  • 30m
  • 7.00 miles
  • 14.00 Mi/hr

in lab super easy after transition clinic

  • 20m

Hard core exercises from this site. 10-15 reps per exercise. WEAK! I am WEAK!

Woke up to a sick doggie at 2am after staying up till 12:30. :(  Cleaned it all up and let them out, then back to bed I went.  Darn it. I've been really really enjoying my sleeping well at night. 

*transition clinic with a few of the gang, then a super short spin.  Test tomorrow. :-)*


  • Health data: Sleep: 2 Hours slept: 6
  • 30m
  • 3.01 miles
  • 09m 58s /Mi

just a quick easy run to loosen up the legs. started ar, went up to high en, then back to ar

  • 26m 53s
  • 1250.00 meters
  • 02m 09s /100 meters

super easy straight swim focused on head placement, rolling hips,length of stroke

My week is wonky because of testing on Thursday on the bike.  Its supposed to be a build week, but I was told not to do vo2max running before the test.  Soooo,  I ran easy and short, followed by an easy continuous swim to work on my form and loosen up the back. 

I was supposed to do core, but the day got away from me.  Doing it first thing in the morning tomorrow!!! 

Brian has his first track meet tomorrow.  He's running the 800, doing long jump and shotput.  I hope he has fun and does well.  And I hope it doesn't rain on us. Fingers crossed!

  • Health data: Sleep: 3 Hours slept: 8
  • 49m 10s
  • 2150.00 meters
  • 02m 17s /100 meters

3x150 swim/drill/swim x 50
6x50TE @1:15
Th ladder
100 @ 2:00 (1:46)
200@ 4:00 (3:49)
300@6:00 (5:45)
400@8:00 (7:39)
(200@4:00 ran out of time..adjusted from 500)(4:05)
200 cd

  • 1h 25m
  • 22.88 miles
  • 16.15 Mi/hr

hilly course ar/en ride...going to test on Thursday so subbed in this ride for threshold.

Busy day today...almost puked on the last set of threshold, but not due to exertion.  My stomach is being a pain and it was off again.  Trying to eat clean so I don't get any frickin' heavier!!!  But no matter what I eat, it gets grumpy.  Not cool. :(

Swim went well otherwise.  Focused on head position and staying long when swimming faster.  A work in progress for sure.  Swim stroke was 18 or less when drilling and focusing, and in the 20's when swimming harder.  Working on being more mindful in the drink! :)  I took a super quick soak to stretch before showering and heading to the lab.  I had a threshold workout on the plan, but Bonnie was there, we talked and I will be testing later this week on the bike, so I had an en/ar ride..  Hilly course, which was fun, which was good cause I rode alone today.  I'm getting excited to work on my racing with Bonnie.  It's gonna be a year with lots of changes, but good ones I think. :)


Holy crap...TTT is just weeks away.  Holy crap!

  • Health data: Sleep: 3 Soreness: 3 Hours slept: 7
  • 3h 06m 16s
  • 56.61 miles
  • 18.24 Mi/hr

Metro Grand Spring Tour with Kate, Jedidiah, Dale, Wolf and Steve
Wet roads, 3 sag stops, a little rainy and windy at the end
HR was super low for part of the ride, and high for part...I want real data!!!
avg watts: 146
avg cadence:96

Quads are sore from running hard yesterday.  :)  Yay!  I like that my bum isn't sore, and my quads are...means I was doing it right! ;)

Took 600 mg ibuprofin to quell any back pain before it started and my back was fine on the ride.  My stomach was not.  I had some nasty cramps during the ride...gassy.  Yuck.  I've had this for two days now.  :(  It didn't stop me from eating my Chris Cakes (Chris flips the pancakes at you and you have to catch them with your plate!) at the first stop, or a cookie at stops 2 and 3.  With a half banana of course.  Other than it being a totally crappy drive to Willow and the roads being wet (I consider the mud bath Scribner's rooster tail gave me as a spa exfoliation!) it was a good ride.  It got a little windy at the end and a little rainy, but never bad.  Jedidiah flatted in the first half mile, told us he'd catch up to us (he didn't know we stopped for pancakes) flatted again at about 50 miles in and beat us back to the parking lot!  Other than that no casualties. 

The bike got lots of lusty looks today....that Di2 shifting sure is sexy.  I think I'm going to have to get used to people gawking at Fiona. :)

Kate, Dale, Jedidiah and I all went for burgers and bs after the ride at an Irish pub in Northville.  I watched as they all had a drink.  I found out how cheap a date I am yesterday, and saved my celebration for wine at Joannes, our usual Sunday night red.  ;)  A great day in the saddle.  I love love love my bike!

  • Health data: Sleep: 3 Soreness: 3 Hours slept: 7

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