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

Troy,MI 
Today
Sunny High 46FLow 35F
  • Temp: 31F
  • Hum: 43%
  • W: 4mph SSW
THURSDAY
Partly Cloudy
High 60F
Low 39F
FRIDAY
Moderate rain
High 56F
Low 31F
SATURDAY
Sunny
High 64F
Low 34F
SUNDAY
Partly Cloudy
High 73F
Low 42F

Wednesday - April 10

Bike
  • 1h 32m 22s
  • 22.81 miles
  • 14.82 Mi/hr
Strength
  • 15m

pushups, core, hip homework

Well, that sucked.  HR and rpe were high.  Improved 4 watts in Vo2max, and 1 measly watt in threshold.  Whoopie.  

I looked at the data and first thought I'd dropped my threshold number, so I guess 1 measly watt is a win, when I though it went down. ;) 

I guess I'm not surprised...I was having a hard time holding the 100% longer FTH rides but not the vo2max.  Makes sense.  Of course, an elevated hr and a crapper night of sleep couldn't have helped. 

Overall, I'm quite pleased with my progress in the outseason.  It was a bit bumpy on the bike here at the end, but I'm in a much better place than last year watts wise at this point, and I hope that will translate to further improvements when and if the Great Lake State ever decides to warm the heck up, and I can ride outdoors again. 

  • Health data: Sleep: 2 Hours slept: 6.75

Tuesday - April 9

Bike
  • 35m 46s
  • 9.01 miles
  • 15.11 Mi/hr

easy spin only

Run
  • 15m 23s
  • 1.61 miles
  • 09m 33s /Mi

easy brick run---went too fast at beginning. :(

Strength
  • 20m

run drills, pushups, squat and hip homework

Just a quick spin and trot as prescribed.  Bike test tomorrow, run test Saturday.

  • Health data: Sleep: 3 Hours slept: 8.5

Monday - April 8

Swim
  • 40m
  • 1700.00 meters
  • 02m 21s /100 meters

100 kickboard drill
3x500 10:30, 10:11, 10:19
100 cd br,back,br,free

What the crap?  I was still WIDE awake at 3am!  As in not fallen asleep yet!  Gahhhhh!  It wasn't even a flashy night.  Just. Wide. Awake. 

Today was to be an off day, but I just wanted to get in a few 500's.  It was great fun.  Swam with HJL, Cathleen, Jen and Yvette!  The gang was all there.  John showed me another drill with paddles to hip you to what your hand is doing (or rather not doing) during the catch and pull phase.  And the finish, which is where I fall off the shot a lot.   

Middle set was good...roll was good and finish was better. Got a bit winded, but felt the surge I was looking for stroke to stroke.  Practice Practice.  Trying to be a little bird and imprint over the YEARS of flat swimming and fluffing my finish!

Plane tickets are purchased for Florida. Now I've got to rent a car, locate a pool and *fingers crossed* get a day to ride with Trixie out of Tampa.  The rest of this month is going to be BUSY!

  • Health data: Sleep: 1 Hours slept: 5.5

Sunday - April 7

Run
  • 1h 00m 17s
  • 7.12 miles
  • 08m 28s /Mi

had no plan...
2 miles wu w/ 4x30" strides
then, game ON!

Strength
  • 25m

drills, hip home work, squat homework, pushups and core routine x2 sets

Holy crap that was an awesome run!  I set out to just do 7 miles...no real plan.  Ran into the wind for 3 miles and did my strides to get to my favorite road in Troy...ran that in 8:12, then to the tailwind and slight decline for 2.5 miles...wheeee!  A guy popped out in front of me and I recognise him as a football coach at the high school, one of my son's teachers.  Game on.  I have never wanted to do this before, but I was going to reel him in!  I run sub 8 and feel fine, he's closer.  We come to a main crossing and he hears me, looks over his shoulder and makes a break for the traffic.  I wait at the light for the signal, and start reeling him in again.  I just about catch him (yes, he's looked over his shoulder to see where I'm at again!) and he peels off into the parking lot to turn around.  Wow...that was a gas and soooo fun!  I make my turn home for the last part of mile 7 and realize I can make it under an hour easily and slow down (now that my rabbit is heading the other direction)...so I do. 

What?  I've never run under an hour for 7 miles!  Wheeee.  THAT was fun!  Then I check the data...I ran the last 3.13 faster than my last treadmill test time. 

Yes, I had a bitchin' tail wind.  Yes it was 2.5 miles slightly downhill, but it WAS after running 3 miles into the wind, and one mile of rolling road at my threshold pace.  Damn.  I am loving the run right now.  I just have to stay healthy and hang on the the improvements!

Had dinner at my sissy-in-laws and it was yummy.  We walked the lake afterwards and that was nice.  The guys planned another dive trip while we walked off some of dinner.  Those two should not be left alone!

  • Health data: Sleep: 3 Hours slept: 8

Saturday - April 6

Bike #1
  • 2h 00m 29s
  • -----
  • -----
Bike #2
  • 2h 00m
  • 36.00 miles
  • 18.00 Mi/hr

30' wu
2x20' z4, 4'z1
1x15 z4, 4' z1
10' z1
15 z3
rest to time z1

Run
  • 25m 08s
  • 2.47 miles
  • 10m 10s /Mi

Terrible night of the sweats...worst in a long time.    Huge bike today.  Riding at the lab so I don't have another day like Tuesday.  Ready for outseason to be over!  Soon!!!

*awesome ride...felt strong, got stronger with each interval, power was higher and more consistant than last week and I felt better throughout.  BS chatted the whole easy paced run with Jen.  Very happy with today's results.  VERY HAPPY!*

 

  • Health data: Sleep: 2 Hours slept: 8

Friday - April 5

Swim
  • 53m
  • 2200.00 meters
  • 02m 25s /100 meters

4x500 focus on hips and finish
200 cd

Well, the bonus of getting to the pool was hot Kona guy swimming in the lane next to Cath and I.  Well, that and all paths lead to the hot tub post swim. :) 

Still feeling very slow and unfit in the drink.  Definatley noticed that my hip roll all but disappeared in the last half of the last 500.  All the sets were 10:29 10:25.  So not spectacular.  But it will come.  Hope to grab a wee bit more endurance before starting my next phase of training which will have 3 days of swimming with a lot of fast 50's and 100's.  Well, fast at the moment is a very relative term. :)

Hoping to get to the lake for a bit today.  If I can clear the deck of my todo list that is. :)

  • Health data: Sleep: 3 Hours slept: 8

Thursday - April 4

Bike
  • 1h 25m 52s
  • 23.42 miles
  • 16.36 Mi/hr

25 wu
12 z2
2(6x1/1 z5,z1) 2'z1
17' z3
5'z1

Strength
  • 25m

myrtles, pushups (still lame, but coming along!) hip and squat homework

Well, we should not have returned to the casino floor this am...bad juju!  It ended up not being a "win" overnight in the gambling department, but definately a WIN in the date night department. :)

We got home and I got to work doing lots of chores that needed my attention.  I am a laundry ninja! Got my bike going and it went quite well.  No mental struggles today, but of course the work part is very short, so much easier to deal with .  I made an appointment to do my nasty assed ride Saturday at the lab.  I shall suffer with friends and hopefully not have a bugger in my head while I do it. 

The weather is starting (just barley starting) to come around a bit here in the mitten...looking forward to what will be my true speeds on the road that corrolate to my power on the trainer.  I hope that it goes WAY up!  If not, I'll be crying in my bike bibs for sure! :)

Watched Life of Pi tonight.  Beautiful story telling and cinematography.  Loved it. 

  • Health data: Sleep: 4 Hours slept: 8

TrishM's Training Log


 April 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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