The following equipment is nearing replacement:
Troy,MI 
Today
Light snow High 27FLow 10F
  • Temp: 21F
  • Hum: 68%
  • W: 7mph WSW
FRIDAY
Sunny
High 24F
Low 19F
SATURDAY
Light drizzle
High 38F
Low 33F
SUNDAY
Light drizzle
High 46F
Low 40F
MONDAY
Patchy rain nearby
High 51F
Low 33F
Swim
  • 40m
  • 1750.00 meters
  • 02m 17s /100 meters

3x500 w/ 1' rest focus on hip roll and finish (10:28,10:24,10:23)
200 pull
50 cd

Strength
  • 1h 00m

assisted pull ups, short core x2, med ball, squats, squats on bosu, biceps, tris, lats, (all free wts) pushups (LAME) hip homework, myrtles

May have done too much upstairs.  Glutes were pretty tired when I went down to swim.  Swim times are meh.  Not as horrible as expected, but nothing snappy either.  I was able to focus pretty well on the first 2 500's, but got flat in the water a bit in the last one.  I did "feel"  the zoom I've been working on with my finish, quite a bit in the second 500.  Now to just get it going to oh, say 1500 meters to start! Two months till my first tri...time to get back in the fishy groove.  Used my headphones and that made it not so horrible.  The pool deck was swamped with short people what with school being out.  Lots of noise and kids in the bubble tub.

  • Health data: Sleep: 3 Hours slept: 8
Run
  • 1h 19m 52s
  • 8.45 miles
  • 09m 27s /Mi

2.5 wu run to THS
2x200 z5 w/ full recovery
3x1000 z5 w/ full recovery
drills on field
2.5 run home

Total crapper nights sleep...total crapper.   Then the boy got me up early looking for the easter basket I hadn't completed (but totally thought about durng my 1:45 hours of awake time! Grrrrr) and I sent him back to bed, but it was too late.  I got up, finished and hid his basket, then finished up the fruit salad for brunch, and packed a gear bag with indoor and outdoor stuff for running. 

I felt like crap and still poluted and tired, but really enjoyed the family at brunch.  Went for a walk with Sherry and John when all the family had gone...it was gorgeous, but windy out.  I still didn't know when or where I going to run...my  run date was seriously off line time wise.  I really didn't want to do speed work at Stony since its always windier than Troy, and it was WINDY!  Figured out that in my foggy state I'd left the garmin at home.  So, I decided to go home, suit up and run to the track for my first session on the oval this year.  It went really well, but damn if I didn't set myself to run into the windy bit 3 times each 1000.  I figure it just made me stronger, but oy.  WINDY.  After drilling, I ran home with the wind at my back and a slight decline for about 1.5 miles.  Damn...that was fun and FAST!  I really should have run easier, but it was so pretty out and I felt really good.  The last mile was slower, but still fun. Some times I just LOVE running! Not always, but definately some times.

  • Health data: Sleep: 1 Hours slept: 7
Bike
  • 2h 00m 02s
  • 35.45 miles
  • 17.72 Mi/hr

25 wu
2x20'z4, 4'z1
1x12' z4, 4'z1
rest to time z2/3
Computrainer: Kona course

Run
  • 30m 50s
  • 3.58 miles
  • 08m 37s /Mi

brick with Scott and Cathleen
z3

Not the quality sleep I was hoping for, but oh well.  Great time riding hard with my peeps at the lab.  I really tried for 95% of fth, but I fear I may have been a tad short.  We don't get the files easily any more for anaysis, and my numbers are different at the lab on the computrainer.  I do have all my power zones calculated, and I did really work to get there, I'm just not sure.  That last 12' set was a killer!  So happy that the run went as well as it did.  I ran with the fasties, but they ran my pace, which was cool.  They chatted about Maui, I listened. No chatting for the slow poke! :)  Then we all had breakfast and it was fun as usual.  Love my peeps!

We had dinner plans with the neighbors and my brother and sissy.  Loved the cider I had, but um, yeah, three was one too many me thinks.  We'll definately go back...food was pretty good, and did I mention the hard cider? :) 

  • Health data: Sleep: 2 Hours slept: 6.25
Swim
  • 32m
  • 1250.00 meters
  • 02m 34s /100 meters

150 in wetsuit
10x100 mixed drills and swimming
100 cd

Tried out the new wetsuit...I think it will be good.  Neck is going to need glide though for sure.  Painful to swim in the wetsuit first, then go SLOW with out it lol.  First time really swimming in the cold 25M pool this year.  Um, yeah, drilling in that pool is not nearly as comfy as the kiddy warm pool.  Yes, I'm a baby. :)

Drilled and swam by 100's.  Still need to really focus on finish and hips.  I definately got the groove going a bit in there.  Now to keep at it and make it habit!

Bike
  • 1h 25m 40s
  • 21.41 miles
  • 15.00 Mi/hr

25 wu
6x1/1 vo2max, z1
2'
6x1/1 voxmax, z1
4'
15' z3
rest to time z1

Boom!  Thought after my craptastic feeling wu I'd stuggle with this workout, but it went really well for all the sets. Hit 100%+ on all of them, getting stronger watts, speed and cadence as the sets wore on.  Tempo at the end felt MUCH better than in the warm up.  Happy!

Went to casino with Dave...he won, me not so much.  Smoke is GROSS!

Off to AA to hear the girl...no dinner for her as she has an extra rehearsal.  Excited to see/hear her tonight! Sometimes I do wish I was Dream of Jeanie though...all the car time today I don't like.  No, no I don't. :)

Run
  • 1h 00m
  • 6.14 miles
  • 09m 46s /Mi

15' wu w/ 3x30' strides
2x200 z5, 200 z1
2x1000 z5, 400 z1
rest to time z1+ focused on cadence last 10'

Strength
  • 40m

roman chair, assited pull ups, bicep curls, tricep extensions, squats on bosu, reg squats (grrr), myrtles, push ups( god I'm LAME), planks (3 types) medicine ball

Oops.  Big brain fart.  Looked at wo before leaving and SWORE I'd read it right at 2x200, 2x1000.  So, that's what I did, but alas, it was to be 4x200, 2x1000.  Which made sense as there would have been less z1 time at the end.  Crap.  At least I was able to build pace through out as prescribed and ended up running at 7:30.  Not too bad considering how tough the bike was yesterday. 

Played around doing some lifting and really enjoyed that.  Except that my squats that Dr. Thumbs described at almost perfect stunk today.  I made the modifications she wanted and lost my balance a LOT.  Work to be done.  I guess now I know why I got this homework assignment. :)

Busy day on tap tomorrow.  Bike (nasty vo2!) MGM with Dave, then AA for dinner with the bassist, and her concert.  Looking forward to seeing her.  I hope she's not b*tchy!

  • Health data: Sleep: 3 Soreness: 4 Hours slept: 8.5
Bike
  • 1h 25m 27s
  • 23.01 miles
  • 16.16 Mi/hr

25 wu
1x10' z4, 4'z1
1x18' z4, 4'z1
1x10' z4, 5'z1

Run
  • 25m 45s
  • 2.66 miles
  • 09m 41s /Mi

z1 with 3x20' strides brick

Well, I must be psychic.  That bike work out was killer.  Just brutal.  I've never been ready to quite an interval as much as I was today.  I even contemplated not doing the last 10' z4 and dropping it to z3, but after the recovery I figured I'd just start it and hang on as long as I could.  Which was 10'. :)  My goal was to hit 95% ftp, and I was damn close.  96, 94, 96.  Did the quick brick run and while my legs felt heavy, they didn't feel too bad.  After making the turn onto Long Lake, I started my strides and then I felt much better.  A little turnover was just what I needed!  I had an appointment that I was (wait for it...) late for, so I took a super quick shower, stretched just a tad and gulped my recovery drink running out the door.  No time for extra strength stuff.  By the time my appt was over (they were way behind...no need for me to rush!) it was time for dinner, and I decided just stretching for me. 

 

  • Health data: Sleep: 3 Soreness: 3 Hours slept: 6

TrishM's Training Log


 April 2013 
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