• 3h 29m 23s
  • 62.95 miles
  • 18.04 Mi/hr

ILRA and Kensington w/Steve
2x35' 90%ft,10'ar
2x15' 100%ft, 4'
rest at 80%

  • 40m 13s
  • 4.15 miles
  • 09m 41s /Mi

brick run
15' z2
15' z3

So, Scribner decided I wasn't pushing hard enough (with my adjustments to power for outside since my #'s are always lower) after the first set, so I pushed harder the second.  It felt good to go harder,but the last set about killed me.  My legs felt like lead. :)  I felt like I was really pushing with each leg to get to the power I wanted.  I don't like that feeling.  I'm not a grinder.  I like my 88-95 rpms.  Wondering if that is a function of the newer position.  Good news is that I felt the hip, but not in a painful way like before. 

Ran at Kensington where we parked, and it was hot and I was pretty tired, even with my putzing before the run.  I hit the hr targets coach prescribed, but man were the paces SLOW! 

  • Health data: Sleep: 2 Hours slept: 6
  • 1h 35m 04s
  • 9.23 miles
  • 10m 18s /Mi

WU:5' walk, 5' run, Dynamic Warmup, Striders,
MS: 20' z2, 2 x 10' (2') z3, 10' z2, 10 z3
CD: 5' z1

Moved Friday's wo to today due to a wedding shower on Saturday. Meant to run earlier, but chose to sleep in instead. :)  Slower than I would like for the hr zones, but felt much better overall than last weeks crapper long run.  Got fatigued at the very end of the last tempo set.  It was pretty hot by the time I finished around 9:35.  Drank 20 oz fluid, half water half g-ade

  • Health data: Sleep: 3 Hours slept: 7.5
Run #1
  • 58m 35s
  • 5.62 miles
  • 10m 25s /Mi

1 mile wu with dynamic warm up exercises,4 strides w/ walk backs
1 mile, 400 ar
2x800, 200 ar
4x400, 100 ar
5' cd, walk 5' (not included in time)

Run #2
  • 58m 35s
  • 5.63 miles
  • 10m 25s /Mi
Swim #1
  • 24m 26s
  • 1398.00 meters
  • 01m 45s /100 meters

OWS with John and Diane at Trout Lake before volunteering

Swim #2
  • 24m 26s
  • 1399.39 meters
  • 01m 45s /100 meters
  • Race Volunteering
  • 4h 00m

Bike Marshall at T-Rex race, cheering my head off and cowbelling for the bikers!

Track work was tough.  I thought I'd wake up early and get it done, but I chose to roll over and sleep.  HOT.  Really really HOT!  Oy! 


John picked me up at about 2:45 to head to the race.  Walked to the fabulous Trout lake and got in one out and back.  Changed and checked in to volunteer.  Had a blast ringing my cowbell (got 2 blisters tho. Boooo) and cheering my teammates, friends and everybody else.  They need to make some adjustments to the area we marshalled.  Very dangerous.  Need at least one more volunteer at that station. 

Got to see Loren and Diane W finish, chat up Dave, Steve, Julie, E, and Smoak!  A nice surprise was Flirt at the transition area...he was volunteering too! We helped break down and hit the road about 9:10.  Tired and sweaty and need to hit the hay!

  • Health data: Sleep: 3 Hours slept: 9
  • 1h 30m 04s
  • 26.53 miles
  • 17.67 Mi/hr
  • 20m

ab ripper with Bonnie post ride. Crap! Ow!
Walt reynolds for itb

Hard work in the lab today.  Hot as hell...literally.  I decided to do my TH intervals inside so there was no fluffing about.  I may even do my long ride and brick indoors.  Not that I want to, but I have paid for the lab,and if I end up riding alone, I might as well. 

Booked transport for the bikes back to the shop for Steve, Joanna and myself today.  Damn,this sport is pricey! 

Thursday I'm off to Grand Rapids to invest in my daughters bass career.  New bow...big bucks.  Sigh. 


  • Health data: Sleep: 5 Hours slept: 7.5
  • 50m
  • 1850.00 meters
  • 02m 42s /100 meters

500 wu
4x50 drill/swimm
4x50 ez/fast
4x25 kick
3x300 descend (cut last one short)

Schools out...little people were eyeballing me to get out of my lane at 6:55, so now I know!  Don't sleep that extra 10 in the pool early to get it all in. :)

We have all our hotels, apt nights booked for Spain.  Now for the bullet train, and a rental car.  And deciding where to day trip to.  Exciting!

  • Health data: Sleep: 2 Hours slept: 6
  • 25m 32s
  • 1500.00 meters
  • 01m 42s /100 meters

very nice swim low chop and nice current for about half.

  • 1h 03m 02s
  • 23.50 miles
  • 22.37 Mi/hr

4 loops. I adjusted data to match course info,but it was short (of course) Low winds

  • 54m 05s
  • 6.20 miles
  • 08m 43s /Mi

6.2 not. 6.01 (8:54 pace) and athsma during run. I walked aod stations to dump water and allow hr to drop

Love Motor City, but was not excited to race, especially after falling.  Weather was very warm compared to last year, but the wind was lower so that was nice since the bike is on an island that notoriously gives you hell on one side, and heaven on the other.  :)  Once I got swimming, I lost the bad mood, and started to be excited to be racing.  I had a very nice swim.  The bike was good, and I didn't kill myself, but still got a new oly bike pr pace.  Finally broke 22!  The run was not good.  It was a new course as well, no shade like in years past ( but much shorter...6.2 instead of 6.6 and it really was only 6.05ish) and I had to use the inhaler about mid way.  I still chugged along, but my legs had no snap and my lungs were fussy.  My hr was where it should have been though.  I kept pushing.  Happy about that! 

Post race was weird (my whole team is different from last year) but fun as it is the social event of the season and I got to see lots of friends that I don't see much anymore.  Oh, and there was beer. :)  We had a little picnic too with the club and that was fun.  Lots of podium time for Team Green.  Hapy about my 5th oa female, and ag win (even though I will always be behind teammate and TEAM USA sister Cathleen! She stormed to 3oa!) 

Going to a sports pulmanary doc for proper inhalers as I learned post race what I am using is NOT good for athletes racing.  I don't need it often, but when I do, I don't want to use the wrong stuff!

Had a most excellent Beer Butt chicken for dinner with the family (Dave made dinner on fathers day!  I'm so mean!!!) and my usual date with Jogo in the  evening (who was a surprise spectator and grabbed my goggles for me when they went flying in transition!)  I have the best neighbor! :)

  • Health data: Sleep: 3 Hours slept: 5.5
  • 28m 26s
  • 5.80 miles
  • 12.24 Mi/hr

course preview with the gang

  • 15m 28s
  • 647.00 meters
  • 02m 23s /100 meters

swam sprint course buoy to buoy with the gang and Pammy

Crap.  Fell again, this time off Fiona in front of my teammates and coach.  Nice.  Smashed my same left hip, hurt my shoulder and right wrist. :(  Seriously?  Again?  Grrrr.   Swim went fine, but we ran into a bunch of folks at the beach and by the time we swam, I had to leave right afterwards.  New run course (but the island is super flat) and the ART doc was there, but I didn't have time to get worked on. Grrrr.  I did have a nice time with Dave at the grad party we went to.  I had some icecream I should have skipped, but hey...I had to pass on the beer! :)

  • Health data: Sleep: 2 Hours slept: 7

TrishM's Training Log

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