This is the year, I stop saying "THIS IS THE YEAR"

Troy,MI 
Today
Light rain shower High 60FLow 32F
  • Temp: 51F
  • Hum: 81%
  • W: 9mph ENE
SATURDAY
Sunny
High 54F
Low 35F
SUNDAY
Sunny
High 73F
Low 46F
MONDAY
Sunny
High 71F
Low 53F
TUESDAY
Light drizzle
High 65F
Low 40F

Saturday - April 23

Swim
  • 58m 23s
  • 2400.00 meters
  • 02m 26s /100 meters

100 Swim AR-EN
100 Kick AR-EN
100 Swim AR-EN
3 x 100 @ 2:15 EN (25 breathe every 2, 25 breathe every 3, 25 breathe every 2 to the other side, 25 breathe every 3)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 4, 25 breathe every 3, 25 breathe every 4 to the other side)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 5, 25 breathe every 3, 25 breathe every 5)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 4, 25 breathe every 5, 25 breathe every 6)
4 x 200 w/:30 Pull with paddles and buoy Odds EN, Evens TE

Bike
  • 1h 10m
  • 17.70 miles
  • 15.17 Mi/hr

sets of 20 (15 ar, 5 tempo), 30(10 te, 10 ar, 10 te), 20 (10 te, 10 ar) followed by 20 run and 10 swim bench

Run
  • 53m
  • 5.10 miles
  • 10m 23s /Mi

sets of 20(10 te, 10 ar),20 (10 te, 10 ar) and 13(5 te and rest ar) IN THE SUN!!! :)

Sport
  • VASA Training
  • 15m

swim bench after runs 3x( 1:00 te effort, 1:rest for 10:00)

awesome to run out side in my tri top and shorts with out any frozen parts in the SUN!!!!  Woot!!!  Ran with Julie and Kate...Julie and I are at the same run pace.  Very nice to have the girls to run with!  Kate did great pushing herself to run our high tempo pace at times.  :)  Just felt reallly really good to be outside in the sun!

Got my swim in and saw Jeremy, Kate and Terese at the pool.  :)  Was a tad late to brick, but just lopped off the 10 minutes from the bike.  No biggie.

Felt pretty good during the brick.  Happy my legs feel ok with the volume this week. :)

Friday - April 22

Run
  • 44m 34s
  • 5.09 miles
  • 08m 46s /Mi

Was supposed to do a threshold/ac repeat wo with a build at the end. Did 5x2:00 th repeats (instead of 4:00), no ac and a low to high tempo finish. Grumpy peri and knee early in the run so I didn't push it. Wonky high hr at end of run, but not accurate of course.

Strength

rolled well after run.

I had so planned on being good and getting my run in at the gym and trying to get some swimming in.  But then I slept in and didn't eat a real breakfast.  Just a nana and coffee, and before you knew it, I had no time to get to the gym to do a full hour run.  I ran from the house and ran for 45 minutes.  I figured I'd get the threshold repeats in and a couple ac repeats, but my knee was a tad grumpy and my butt was too in the warm up and first repeat, so I cut it to 5 x2:00 with some higher paced recovery, then ran as I felt which ended up being a strong tempo pace.  My hr was very elevated on the last mile or so of the run, but I knew I wasn't "really" working that hard.  It is so frustrating that I can't get reliable hr data on this fancy pants watch!  I'd like to know what my hr is, not just know it's not 185 or 225. At one point I was running low tempo and knew that my hr was lower than when I would run 10:00 miles.  That is very motivating for me...to see where my fitness has improved on the run.  But when the garmin is being fussy, I just get cheesed. :-<

Our buddies from Buffalo came over, we headed to the soccer fields to get the grand tour and then went downtown to beat the dinner rush at Slows BBQ.  But no...it was PACKED!  AT 2:45!  We waited almost an hour for a table (6 is a big number to seat in that joint) and it was soooo worth it!  I got a smoked chicken dish (sides of mashed sweet taters and home made mac and cheese) instead of ribs today, and a killer Founders Pale Ale.  Nom!  Oh, and Brian and I shared a Chuck Norris for dessert...the description goes like this "a warm brownie topped with Ray's coffee icecream and Sanders Hot Fudge...so good it will kick you in the face"!    It was quite yummy!  I loved showing our friends that Detroit still has some fun in it!  They enjoyed the food and vibe at Slows.  I can only hit that place about 2 times a year tho...any more and I'd be HUGE!   It was great to see them, and now it's our turn to hit up Buffalo!

  • Health data: Sleep: 2 Hours slept: 7

Thursday - April 21

Bike
  • 2h 00m
  • 35.80 miles
  • 17.90 Mi/hr

Kensington, ILRA, Kensington to first hill on Buno and back to the car
avg watts 159
max watts 359
avg rpm 93
max rpm 246 (WTH?)

Got the house picked up for our guests and decided to move around my workouts to ride with Pat and Simon at Kensington.  The sun was out, and I need those hills! We rolled at 1:15 (opposite day...I was early and Pdub was late!)  and I politely asked the boys NOT to rip my legs off.  :)  Pat and I ride about the same power, but that Simon....he teased me that when I left they would relax and stop showing off.  The guys are doing IM St. George in 2 weeks and were getting in a century. 

I was happy to be riding at a better pace with the calmer winds than last Friday.  The booger factory was however, open for business and production was high.  :(  Even though the wind was down, it was still chilly and required full finger gloves and my feet once again froze.  But not as bad as last week.  My body was more comfy on Fiona and the legs once again were feeling pretty good.  I drank just about all 40oz of the infinate I had in the speedfil and had no tummy or energy issues and never felt hungry, which sometimes happend on the bike with IM Perform.  It should be interesting to see if I can go longer with no food and just the infinite.  Oh, and I LOVE LOVE LOVE the electronic shifting.  LOVE! :)

Our friends are in from Buffalo and we had a great meal at Kona Grill.  Mmmmmm, salmon! No drinks for me though as I had a board meeting to get to.  So a longish day for me, and tomorrow we play with the Buffalo crowd!  Yay!

  • Health data: Sleep: 2 Hours slept: 7.5

Wednesday - April 20

Swim
  • 1h 00m
  • 2650.00 meters
  • 02m 16s /100 meters

300 Swim AR-EN, 100 Kick AR-EN, 50 Drill AR-EN w/:30
2 x 4 x 200 @ 4:00 (repeat the following 2 times. These are 200s nonstop but changing of effort. Each 200 is on the interval above):
#1-50 TH, 150 EN
#2-100 TH, 100 EN
#3-150 TH, 50 EN
#4-200 TH
100 AR
8 x 25 with fins @ :45 (Odds-AC kick, Evens- EN swim)
100 AR-EN

Bike
  • 1h 30m
  • 27.01 miles
  • 18.01 Mi/hr

5ar
5xILD 1 both, :30 lf,1 both, :30 rt
5 ar
30 tempo (held mid tempo throughout)
5x1:00 AC w/ 3:00 ar
cadence pyramid 80-120-80 1:00 each
6 ar cd

Huge thunder woke me up thinking the house had been hit by lightning!  YIKES!  The storm kept me up for quite a while.  Then when I did get up this am...dog piddle in the bathroom to greet me. Those dogs are lucky they are cute.  Just sayin'.  Got Brian to the ortho, dropped off at school and hit the pool.

200 set times: had a long break between sets...saw Terese and shared the workout with her! The times are for yards, so I took about :20 seconds or so of rest after each 200.
4:01,3:52,3:49,3:42
3:52,3:52,3:51,3:49 (really fell apart on the last 200!)
Then I did 8x50 instead of 25's. First couple I did ac kick there, swim back. :-/ Then I finished them out at ac kick for 50, en swim for 50. All on about 1:00. Yesh. ADD and the pool do not mix! LOL. 

Dave comes home today!  Yay! :)

 

*good ride again tonight. Held mid tempo for the main set.  Nice!  Rolling right into a minute of AC (318watts or higher) with no ar after tempo was TOUGH.  My legs were pretty glad to be done by the 5th set!!!  The rest was all good.  I'm happy with how the legs are dealing with this weeks work so far. :)*  

  • Health data: Sleep: 2 Hours slept: 7

Tuesday - April 19

Run
  • 1h 00m
  • 6.73 miles
  • 08m 55s /Mi

5 min wu walk to jog
40 tempo (10@7.0,10 @7.1, 10@7.2,5@7.3,5@7.4mph)
5x:30ac (9.3)1:30 ar
5 cd jog

Sport
  • Core Training
  • 20m

6 ab ripper exercises 15-20 reps depending on how WEAK I was at doing them.
planks: regular, right side stacked, regular,left side stacked. Ow.

I got a lot done today. :)  Moved the run to the afternoon because I had to take Brian to the ortho...NOT because I was stalling! :)  Yay! 

The run was good! (I don't know where that high HR came from...the highest I saw was 178!) I did one leg squats and hip swings to warm up and rolled a bit too.  Started at the bottom of my tempo pace and THOUGHT I'd end up at the top with 10 minute bumps...but no.  My brain does not do simple math anymore, so the last ten had to be split to reach the top!  :)  Last 15 minutes required some focus, but still felt really good.  The AC's were very doable and I just focused on relaxing during them instead of forcing fast leg turnover.  Worked well! :) 

I wanted to do the ab ripper stuff Bonnie had on my schedule, but the link was not in my TP account like I thought.  I youtube'd it and found half of the exercises, which were hard enough to do on their own WITHOUT my dogs attacking my legs and dropping toys and tennis balls on me!!!  Gahhh!  That stuff was hard, and I am SOFT in the middle!  And the pups did NOT help mommy! Lol!

I had a nice dinner out with Brian, our last night without Dave. We ate at Kims, the crappy Chinese place.  I got my sizzling rice soup which is full of lean protein and veggies...everything else there is icky!

  Florida boy comes home tomorrow. :)  He was kind enough to let me know he was in South Beach today looking at boobs.  Nice. Lol!

  • Health data: Sleep: 3 Hours slept: 6.75

Monday - April 18

Swim
  • 53m 20s
  • 2450.00 meters
  • 02m 11s /100 meters

3x150 swim/drill/swim by 50 :20
6x50 te on 1:15
all threshold
100 2:00
200 4:00
300 6:00
400 8:00
500
200 cd

Bike
  • 1h 30m
  • 28.48 miles
  • 18.99 Mi/hr

5 ar
5x ild 1:00 both, :30 rt, 1:00 both, :30 lf
5 ar
3x10:00 threshold, 2:00 ar
cadence 60-120-60 1:00 each :30 at en, :30 at tempo
14 cd

Totally didn't want to swim.  Again.  Finally made my way to the pool and got it done.  I had faster times prescribed for the threshold sets, but they were based on yards, and no way was I gonna make them in meters.  I pushed as best as I could and did ok. Stupid goggles left nasty marks.  Looked like I got punched in BOTH my eyes.  Sexy...NOT!

Brian's track practice got cancelled from the snow...(grrrrr) so I had to run him back up to LTF and walk next to him while he did his couch to 5k plan.  We grabbed quiznos (rip off...but he got cheesed out of dinner yesterday since he didn't come to Kaity's concert with us.  I let him pick!) ate, and I headed to the lab.

Killer threshold ride.  As in I felt great and killed it.  Was in mid to high threshold for most of it and felt really good throughout.  That was a nice surprise.  I really wasn't geeked to ride, but am so glad I did.  Must have been the few minutes in the bubble tub. ;)  One bonus of swimming at LTF....I love me some bubble tub time! :)

  • Health data: Sleep: 3 Hours slept: 7

Sunday - April 17

Run
  • 2h 00m 01s
  • 12.10 miles
  • 09m 55s /Mi

from house in nasty winds

Tried to run at my Vdot long run pace....it's 10:09's but was a little fast.  Not much though.  I did the cadence drills as prescribed in the second half of the run.  Those felt surprisingly good.  Stupid bra bit me twice.  Moving Comfort really is NOT all that comfortable.  That's 3 bras of theirs that I'm having issue with.  Those things weren't cheap either.  :-<  Boys have it easy...no bras to deal with, and no shirt either if the weather cooperates...or you are Pdub. Lol!


 

  • Health data: Sleep: 2 Hours slept: 7

TrishM's Training Log


 April 2011 
SunMonTueWedThuFriSat
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3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals