Alice's Training Blog

Sunday - June 28

Swim
  • 32m 38s
  • 1500.00 yards
  • 02m 11s /100 yards

OWS - race

Bike
  • 1h 13m 11s
  • 25.00 miles
  • 20.50 Mi/hr

Race

Run
  • 53m 25s
  • 6.20 miles
  • 08m 37s /Mi

Race

Saturday - June 27

Swim
  • 28m
  • 1500.00 yards
  • 01m 52s /100 yards

OWS in Alum Creek -prep for race day.

Friday - June 26

Thursday - June 25

Wednesday - June 24

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    9
    9
    20
    20
  • BACK - Roman Chair
    2
    20
    20
    0
    0
  • BICEPS - Pullups
    3
    6
    8
    7
    7
  • CHEST - Flat Bench Press
    3
    6
    8
    75
    75
  • LEGS - 2 Leg Squats
    3
    90
    90
    12
    12
  • LEGS - Standing calf raises
    3
    90
    90
    12
    12
  • LEGS - Standing Reverse Calf Raises
    9
    7
    7
    80
    140
  • TRICEPS - Assisted Dips
    3
    6
    7
    5
    5

Tuesday - June 23

Bike
  • 1h 16m 01s
  • 20.00 miles
  • 15.79 Mi/hr

GAH! So slow!
5 minute w/u
6 x 6min Zone4/1min easy spin

Then after the intervals, I just kept going until I got to 20 miles.

I was sweating like a pig and really working hard. Getting some noise from the drivetrain. Hmmm.

Interval 1: 1.86mi/.25 miles
Interval 2: 1.82mi/.25mi
Interval 3: 1.79mi/.11mi (got off to adjust trainer)
Interval 4: 1.77mi/.25mi
Interval 5: 1.80mi/.22mi
Interval 6: 1.73mi/.21mi

So I was getting progressively more tired. That's good.

851 calories

Run
  • 35m 55s
  • 3.64 miles
  • 09m 52s /Mi

SLOW warmup, with the dogs for part of it.

Then 6 x 400 Hard/Easy

Felt REALLY good but turned out to be not my best effort. Still, pleased that I felt this good considering the workout schedule I've had - running or biking every day pretty hard for several days straight.

Lap 1: 2:11 6.9mph
easy lap
Lap 2: 2:01 7.4mph
easy lap
Lap 3: 2:01 7.4mph
easy lap
Lap 4: 2:13 6.7mph (uphill)
easy lap
Lap 5: 2:08 7.0mph
easy lap
Lap 6: 1:55 7.8mph
c/d

So my last lap was on track with what I've done before. The other ones were subpar.

Monday - June 22

Run
  • 1h 01m 46s
  • 5.39 miles
  • 11m 28s /Mi

Jogger with only one kid - went to library, took a break there, then ran home.
Quite hilly! I was surprised. Had to walk a couple hills partway.

498 cal
HR pretty low. I was talking to Nora a lot, so it was slower.
Total ascent 650 feet.


ahohl's Training Log


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