Still Tri'ing to Shape Up!

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June 30

Bike
  • 33m 06s
  • 8.02 miles
  • 14.54 Mi/hr

Bike Base
Endurance
30
Ride on a flat course. Keep RPE at 5-6 out of 10.

Run
  • 45m 51s
  • 4.30 miles
  • 10m 40s /Mi

Run Base
Endurance
45
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.

Pretty Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

June 29

Bike
  • 56m 30s
  • 14.42 miles
  • 15.31 Mi/hr

Bike LT Test
Assess Fitness
60
BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. Record distance covered or average speed. Cool down for at least 15 minutes.

Time Trial - 8.06 miles at 18 mph

Swim
  • 40m
  • 2000.00 meters
  • 02m /100 meters

Form Swim
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15". time: 1:45 - 1:48/100m
CD: 300 easy.

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

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katzchen55's Training Log


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