Austin 70.3 - Training Week 3

All I can say is that was a s----y week & I'm glad it's over... lol
I hurt my back @ in the middle of the week & must have slept in a funny position so I ended up the next day with my right arm killing me, skipped one swim workout on Thursday & one run workout on Friday...
Anyway, everything is back to normal now so MOVING ON! 

Swim   1:12 / 1:15
Bike     3:34 / 3:34
Run     2:15 / 2:17
Total   7:01 / 7:06

Monday - 07/28/2014

Bike PM

Outside

 

Planned (Time: 0:47, Stress: 25)

 WU: 1x10' warmup

 1x14' Zone 3+ (140 - 141 bpm)

 1x8' RI: 2' Zone 3+ (140 - 141 bpm)
 1x6' RI: 2' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

Actual (Time: 0:47, Stress: 25)

 WU: 1x10'

 1x14' Zone 3+ {139}
 1x8' Zone 3+ RI: 2' {140}
 1x6' Zone 4 RI: 2' {144}

 WD: 1x5'

  On the trainer
  1x14 - rpm 90/95
  1x8 - rpm 90/95
  1x6 - rpm 80/85 - smaller gear
  Question of the day: Is it better to have a rpm @ 90/95 bigger gear or a rpm @ 80/85 smaller gear? HR is the same, sure I go faster with the smaller gear but I can't go really long... :)
  

Tuesday - 07/29/2014

Run AM

Outside

 

Planned (Time: 0:42, Stress: 29)

 WU: 1x10' warmup

 1x13' endurance (10:12 - 10:31)  

 1x800   RI: 2' steady (4:46 - 4:58) [9:32 - 9:56]
 2x400   RI: 1' steady (2:23 - 2:29) [9:32 - 9:56]

 WD: 1x5' easy

Actual (Time: 0:40, Stress: 38)

 WU: 1x10'

 1x13' {09:28}
 1x800   RI: 2' {04:17}
 2x400   RI: 1' {02:06,01:57}

 WD: 1x5'

 

Swim PM

25yd

 

Planned (Time: 0:42, Stress: 1650)


 1x1650   swim

Actual (Time: 0:40, Stress: 1850)

 1x1850   {39:30}

  00:39:36
 

Wednesday - 07/30/2014

Bike AM

Outside

 

Planned (Time: 0:47, Stress: 23)

 WU: 1x10' warmup

 1x5' Zone 3+ (140 - 141 bpm)

 3x7' RI: 2' Zone 3+ (140 - 141 bpm)

 WD: 1x5' easy

Actual (Time: 0:47, Stress: 24)

 WU: 1x10'

 1x5' Zone 3+ {141}
 2x7' Zone 3+ RI: 2' {142,143}
 1x7' Zone 4 RI: 2' {148}

 WD: 1x5'

  On the trainer
 

Swim PM

25yd

 

Planned (Time: 0:33, Stress: 1350)

 WU: 1x400   warmup

 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x50   RI: 30" strong (0:59 - 1:01) [1:57 - 2:02]

 WD: 1x100   easy

Actual (Time: 0:32, Stress: 1350)

 WU: 1x400

 4x200   RI: 20" {04:03,04:06,04:05,04:04}
 1x50   RI: 30" {00:52}

 WD: 1x100

  1x50 - 52:70 
 

Thursday - 07/31/2014

Bike PM

Outside

 

Planned (Time: 2:00, Stress: 76)


 2 hrs Zone 3+ (140 - 141 bpm)

Actual (Time: 2:00, Stress: 76)

 2 hrs Zone 3+ {139}

  On the trainer
 

Friday - 08/01/2014

No workouts, rest!
 

Saturday - 08/02/2014

Run PM

Outside

 

Planned (Time: 1:35, Stress: 74)


 1 hr 35 mins endurance (10:12 - 10:31)  

Actual (Time: 1:35, Stress: 74)

 1 hr 35 mins {10:19}

  9.20 M

 

Sunday - 08/03/2014

No workouts, rest!