• 1h 13m 47s
  • 7.57 miles
  • 09m 45s /Mi

20' z1
40' z2
2x12' low z3,2'z1
10' z2
12' mid z3
3-5' z1

  • 1h 00m
  • 14.50 miles
  • 14.50 Mi/hr

Bianchi on trainer at home...easy spin to loosen legs from run

Sore and achy from my splat yesterday, and my first longish swim in a while. 

Didn't get running till 11:30 (dumb to run in the heat of the day, but I needed to spend some time with Dave before he left for work) the watch died at 1:13 into the run.  Which was fine, because once again the hr data was shit.  I'm really getting pissed about all the $ I've invested in getting stupid data that is janky.  So, after hitting the potty along my route, it was time to run zone 3 (legs were feeling the trail/hills from yesterday) instead of a specific pace.  So yeah, the hr data is pretty important here....but no...would my *$%#&(@*& HR strap pick up proper data?  Why no, that would make it easy for me to do my wo!  I just bought ultrasound gel last week to help eliminate this issue, but of course it didn't help.  So I did the best I could.  Then the watch died, so it was time to run by RPE.  Of course it is a goal to know my body while racing, so I just estimated the distance and time for the last part of my run.  The bad news is I really took wayyyy to long walking between tempo efforts.  Oh well...I did the best I could. 

Phone calls about refinancing, Spain travel, board of directors prep, making a decent dinner for the boy, and my BoD meeting meant I was riding in my living room at 10pm.  My legs were tired so I knew it would do me good to spin, so I got it done.  Gosh, I love my bike.  Really really I do.

Dave got home at about 10:45 looking super stressed.  I mother henned him, made him have a glass of red and talk it out with me, and gave him a shoulder massage to release some tension.  Tomorrow will be another pain in the ass day for him.  Looking forward to a fire pit at the lake and some Rand R tomorrow!

  • Health data: Sleep: 3 Soreness: 3 Hours slept: 8
  • 1h 03m 06s
  • 6.05 miles
  • 10m 26s /Mi

Stony MTB trail
15 z1
lots of stops to figure out where I was on the trail

  • 52m 10s
  • 2629.81 meters
  • 01m 59s /100 meters

ows Lake Erie...3 lengths of the breakwall instead of 4 tonight. Temp was 64
Fatigued in shoulders a tad

I was so geeked to be running on the trail in my skirt...then I tripped .22 miles into the run and had a spectacular splat.  Thank goodness nobody witnessed that lack of grace.  My hip is sore, my hand, knee, shoulder blade and high on my hip are all scratched and ouchie.  I'll be taking some vitamen I tonight before bed.

So, tonight was the first OWS.  I got stuck in traffic and everybody was waiting on me...15 minutes!  Crap!  Stupid construction!  When we finally hit the drink, it was a balmy 64.  I was wise and brought my silicone cap and decided to wear a second cap as well.  Smart decision.  I was pretty comfy for most of the swim.  We had no driver tonight so swam the breakwall...the boat started drifting into the rocks!  I stopped and helped push the bow out and Curt got it re anchored and I kept swimming.  So as I was approaching the boat, I saw lots of peeps on deck, so I cut out one lap.  I should have kept going as Ranger was still swimming and I probably could have gotten one more in, but after holding up the boat to start, I guess it was a good move not to do that twice in one night.  I'll get it all in next Wednesday for sure.  Shoulders were a little fatigued, but I don't know if it was the straight swim or the fall this afternoon. :)  What a dope!

  • Health data: Sleep: 3 Hours slept: 10
  • 1h 15m 34s
  • 20.82 miles
  • 16.53 Mi/hr

vo2max spin ups sets alternating with threshold sets.

  • 48m
  • 1950.00 meters
  • 02m 28s /100 meters

5x100 wu
6x50 drills -fist,catch up, popov
8x100 race pace (1:50-1:52's)
2x100 kick
150 cd

  • 30m
  • 3.22 miles
  • 09m 19s /Mi

Brick on tm at lab 1%
10 zone 1
10 zone 2
10 zone 3

Slept through the night which was AWESOME...but I didn't get to bed till after 11, which was not. 

I had a great meeting with my coach over breakfast post swim.  Got some communication issues resolved, and talked about the race schedule for the rest of the year.  Now I just need a nap before I bike and run. 

*forgot my cycling shoes.  Damn it.  Luckily Scribner left a pair at the lab and they fit. the set was harder than I expected since I've had the week off.  Run off the bike went really well.  Mmmm, bricking!  :)  I am Super Tired!  It's 9pm, and I'm going to roll and hit the sack! Nighty Night BT*!

  • Health data: Sleep: 4 Hours slept: 5.75
  • 48m
  • 1650.00 meters
  • 02m 55s /100 meters

200 wu
4x50 golf (140 was best score,,,booo!)
4x20"vertical kick,hands-head out of water, 20" scull
2x{8x50 drills 20" rest,2 fist, swim, sad,fist, then 100 half each lap fist, then swim}
200 kick
50 breast

  • 35m

walt reynolds exercises, and stretching as prescribed

Sport #1
  • Walking
  • 1h 00m

as prescribed after dinner...with Dave and the pups for 20 minutes, the rest on my own in the hood.

yardwork was at the lake. finished planting, weeding (mostly), trimmed shrubs, cut back new growth of trees and picked up after mother nature's windy weekend.

Sport #2
  • Yard Work
  • 3h 00m

as prescribed after dinner...with Dave and the pups for 20 minutes, the rest on my own in the hood.

yardwork was at the lake. finished planting, weeding (mostly), trimmed shrubs, cut back new growth of trees and picked up after mother nature's windy weekend.

Drills baby Drills.  First time at HOTH outdoor pool.  55 degrees, but the water was great! :)  Felt awesome to be back in the drink.  Saw an AMAZING full moon on the drive in.  One more benefit to be up and swimming early! Looking forward to ows in Lake Erie on Wednesday.  Hoping my endurance isn't tooooo bad.  2.4 mile swim in 8 weeks.  Booyah!


*so, I wore my garmin to grab my hr(which was nice and low as expected) on my walk.  It says I burned 406 calories and walked 3.65 miles.  My training effect was a 2.5 of 5.  Really?  I burned more calories walking than running, and my training effort was middle of the road?  Pfffft.  That is silly!*

  • Health data: Sleep: 2 Hours slept: 5.5
  • Race Volunteering
  • 4h 00m

Aid station at the R4R half

Up early to meet Handsome John for the drive to the race site, cheering and volunteering.  It was sooooooo windy!  I was very glad to be giving back to the triathlon community today, instead of being a part of it racing!  Mother Nature gave those athletes one heck of a workout! 

Nell did great!  She had a long swim, but made it out for a fine bike and run, and is already planning her next tri!  John and I got to help a stranded (double flats, no co2) first time 70.3 athlete...John  was a rockstar and lent him his zipps off his bike so he could complete the race!  AWESOME!  We got his wheels fixed at the aid station, did our aid thing for 4 hours, then got to see our buddies finish the half.  Eric did great at his first putting down a 5:13...Corey crushed the swim coming out of the water 4th oa, and had a really good run dispite going a little too hard on the bike in that wind (his words not mine!)  Annaliese had called me the yesterday with nerves, and had a great race getting 1st AG!  Great day for my friends and team mates!  But I was WHIPPED when I got home.  My eyes were so dry and irritated from the wind, and I was just tired from a short nights sleep.  I was thinking about running, and decided not to.  I've got a big week coming up, and vacation is over.  Time to BE the triathlete again! Worlds...less than 8 weeks till go time!

  • Health data: Hours slept: 5.5
  • 15m
  • 200.00 meters
  • 07m 30s /100 meters

stop and start swim with Nell, John, Diane and Corey in Lake Erie...mostly tarzan drill with Nell

  • 50m
  • 12.40 miles
  • 14.88 Mi/hr

preview R4R sprint course with Nell

  • Walking
  • 20m

with Dave and the walk trying to beat the rain!

Fun day with Nell previewing R4R course.  Super windy.  Glad we rode it together so she can know where to pick it up, where the crap road is (lots of that) and loose gravel.  Went over setting up transition, mount and dismount line, and keeping it simple and fun for her first race. 

The swim was very stop and go.  Nell had issues with breathing in the wetsuit, the wind was stiff and she has only swum ow 1 other time.  Really glad we got in the water today so she knows to get wet, that her hr will spike, and that if she relax's she'll be fine.  :) 

She picked up her packet, then we hit Cracker Barrel for late lunch, early dinner.  We laughed a lot.  Then more chatter, at her place, I had her do one walk through of transition again, and went on my way.  Fun day! :)

Tomorrow, watching the races start, then volunteering on the half course.

  • Health data: Sleep: 3 Hours slept: 7
  • Walking
  • 25m

with Dave, the pups, the neighbors and the neighbor pups

Legs must be healed up...ran up and down the stairs  a bunch of times FAST last night doing laundry and no wincing! ;) 

Today, Dave and I launch the pontoon, plant the succulants I got in Imlay City for the lake house, hit his office (I'm going to be his secretary...ooh la la!) and then....what ever we want!  Brian has a video game launch party to go to, so we can do whatever.  Maybe hit the pool and bubble tub at the gym, maybe go downtown to the casino, maybe a movie.  Yay!

Tomorrow, I'm going to Monroe with Nell to preview the R4R course with her, swim and give her some tips for her first tri.  So excited for her!  You only lose your tri virginity once!

  • Health data: Sleep: 3 Hours slept: 7

TrishM's Training Log

 June 2012 
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