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June 27

Run
  • 28m 31s
  • 2.65 miles
  • 10m 46s /Mi

10 min wu, then 1.8 miles in 18:32 before I bonked out...legs were dead from weights last night

Swim
  • 40m
  • 1500.00 meters
  • -----

Endurance
Speed
50
1500
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest
3x:
- 2x50 RPE 7 (15" rest)
- 1x100 RPE 7 (60" rest)
- Sprint a 50 at RPE 9 (15" rest)
CD: 200

June 26

Bike
  • 1h 00m
  • 14.95 miles
  • 14.95 Mi/hr

Bike Base
Endurance
60
Ride on a flat course. Keep RPE at 5-6 out of 10.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - One Arm Row
    3
    20
    20
    10
    10
  • BACK - Seated row
    3
    20
    20
    20
    20
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    15
    15
    0
    0
  • CORE - Oblique Leg Extensions
    2
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    15
    15
    0
    0
  • CORE - Superman (FB)
    2
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    2
    15
    15
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    20
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Lunges
    3
    20
    20
    0
    0
  • LEGS - Single Leg Squats
    3
    20
    20
    0
    0

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
PLUS Core #2 - 2x

June 25

Run
  • 31m
  • 3.00 miles
  • 10m 19s /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 45m
  • 2100.00 meters
  • -----

Pacing
Assess Fitness
60
2800
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time.

CD: 100

Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

T-Pace = 1:53/100m

Wow...am I sore today.  My quad are pretty irritated with me for making them drag up up the Limecreek hill on the bike and then doing a lot of squats.  I have a feeling tomorrow will be worse.  Oh well....no pain, no gain, right?

I really need to get some better sleep, though.  I've been sleeping way too lightly the last few nights, waking up several times a night whenever I roll over, my hubby rolls over, the cats move or anything else.  Then, I've been getting up early to do my workouts before I have to take my daughter to her swim team practice.  I've been taking one short nap during the day to keep me going, so I don't think I'm sleeping too much during the day.  Maybe this increase in exercise volume and the addition of weight training will get my body back on its proper sleep schedule.  I sure hope so!

June 24

Bike
  • 1h 25m 31s
  • 19.50 miles
  • 13.68 Mi/hr

Bike ME
Muscular Endurance
85
WU 15'
MS: 5x3' w/ 1' RI. Repeat w/ 15' of Zn1-2 riding in between sets.
#1 End at low RPE 7
#2 End at middle RPE 7
#3 End at upper RPE 7
#4 End at lower RPE 8
#5 Build to RPE 8 in first 45s and hold.
CD: 15'
* subbed the big bad hill for the last two intervals

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - One Arm Row
    3
    20
    20
    10
    10
  • BACK - Seated row
    3
    20
    20
    20
    20
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    15
    15
    0
    0
  • CORE - Oblique Leg Extensions
    2
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    15
    15
    0
    0
  • CORE - Superman (FB)
    2
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    2
    15
    15
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    20
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    20
    20
  • LEGS - Leg Press
    3
    20
    20
    20
    20

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
PLUS Core #2 - 2x

June 23

Rest day today to recover from the race.  Training starts up again tomorrow!

June 22

Bike
  • 46m 46s
  • 14.01 miles
  • 17.96 Mi/hr
Run
  • 26m 28s
  • 3.00 miles
  • 08m 49s /Mi
Swim
  • 09m 40s
  • 500.00 meters
  • 01m 56s /100 meters
Woo hoo! A PR by more than a minute! And, if I had been in any other age group, I would have had a top five, if not a top three, finish. Seems I'm in the largest and most competitive group BY FAR for this race....sigh. Oh well. I'm thrilled with my time and effort on this race. Now I get to start my oly training plan for the Austin Tri on Labor Day. Onward and upward!

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katzchen55's Training Log


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