Austin 70.3 - Training Week 4

Switched my rest day from Friday to Wednesday... I needed a night out with hubby, to get away from the routine of work/traffic/work-out/laundry/sleep!

 

A long run the day after that hilly ride was total agony in the heat (I'm so tired of that heat btw...) but... hoping it's good training for Austin...

If I don't PR this year, I'm going to sell my bike... just saying! lol

 

Swim  2:00 / 2:06
Bike   4:27 / 4:11
Run   3:13 / 3:55
Total  9:40 / 10:12

 

 

Monday - 08/04/2014

Swim PM

 

Planned (Time: 0:46, Stress: 2050)

 WU: 1x400   warmup

 2x550   RI: 30" strong (11:20 - 11:31) [2:04 - 2:06]

 6x75   RI: 10" 25 fast / 25 easy / 25 fast

 WD: 1x100   easy

Actual (Time: 0:45, Stress: 2050)

 WU: 1x400

 2x550   RI: 30" {11:17,11:15}
 6x75   RI: 10" {1:24,1:24,1:25,1:25,1:25,1:24}

 WD: 1x100

Bike PM

 

Planned (Time: 0:48, Stress: 27)

 WU: 1x10' warmup

 1x15' Zone 3+ (140 - 141 bpm)

 1x8' RI: 2' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' Zone 4+ (147 - 150 bpm)

 WD: 1x5' easy

Actual (Time: 0:48, Stress: 27)

 WU: 1x10'

 1x15' Zone 3+ {140}
 1x8' Zone 4 RI: 2' {144}
 1x6' Zone 4+ RI: 2' {148}

 WD: 1x5'

Tuesday - 08/05/2014

Run AM

 

Planned (Time: 0:44, Stress: 32)

 WU: 1x10' warmup

 1x10' endurance (10:12 - 10:31)  

 1x1600   RI: 3' tempo (9:10 - 9:31)  
 1x800   RI: 2' tempo (4:35 - 4:45) [9:10 - 9:31]

 WD: 1x5' easy

Actual (Time: 0:44, Stress: 36)

 WU: 1x10'

 1x10' {9:39}
 1x1600   RI: 3' {9:09}
 1x800   RI: 2' {4:25}

 WD: 1x5'

Wednesday - 08/06/2014

No workouts, rest!

 

 

 

Thursday - 08/07/2014

Bike PM

 

Planned (Time: 0:48, Stress: 27)

 WU: 1x10' warmup

 1x6' Zone 3+ (140 - 141 bpm)

 1x7' RI: 2' Zone 4 (143 - 146 bpm)
 1x10' RI: 3' Zone 4 (143 - 146 bpm)
 1x5' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

Actual (Time: 0:48, Stress: 27)

 WU: 1x10'

 1x6' Zone 3+ {140}
 1x7' Zone 4 RI: 2' {144}
 1x10' Zone 4 RI: 3' {144}
 1x5' Zone 4 {147}

 WD: 1x5'

Swim PM

 

Planned (Time: 0:42, Stress: 1700)

 WU: 1x400   warmup

 4x200   RI: 30" paddles strong (3:59 - 4:05) [2:00 - 2:03]

 4x100   RI: 20" kick 50 fast / 50 easy

 WD: 1x100   easy

Actual (Time: 0:40, Stress: 1700)

 WU: 1x400

 4x200   RI: 30" {3:57,4:01,4:02,3:59}
 4x100   RI: 20" {2:04,2:04,2:03,1:53}

 WD: 1x100

  1x50 - 51:33 (New PR)

 

  

Friday - 08/08/2014

Run PM

 

Planned (Time: 0:44, Stress: 37)

 WU: 1x5' warmup

 1x4' endurance (10:12 - 10:31)  

 1x30' Hill route if possible steady (9:32 - 9:56)  

 WD: 1x5' easy

Actual (Time: 0:44, Stress: 38)

 WU: 1x5'

 1x4' {9:25}
 1x30' {9:43}

 WD: 1x5'

Swim PM

 

Planned (Time: 0:38, Stress: 1500)

 WU: 1x400   warmup

 Repeat 2 times
    4x100   RI: 20" strong (1:57 - 2:01)  
    Rest: 1'

 1x200   drill of choice

 WD: 1x100   easy

Actual (Time: 0:35, Stress: 1500)

 WU: 1x400

 8x100   RI: 20" {1:55,1:57,1:56,1:56,1:56,1:57,1:58,1:57}
 1x200   {4:05}

 WD: 1x100

Saturday - 08/09/2014

Bike AM

 

Planned (Time: 2:35, Stress: 82)


 2 hrs 35 mins Zone 3 (137 - 138 bpm)

Actual (Time: 2:51, Stress: 90)

2 hrs 51 mins Zone 3 {138}

Chappell Hill Ride - 40 M

First ride with the club, was pretty cool to ride outside except the waking up early... :)

And that's just me, stopping at the top of a longgggg hill & to take a picture! Plus I needed a break! lol

 

 

 

 

 

 

 

Sunday - 08/10/2014

Run PM

 

Planned (Time: 1:45, Stress: 82)


 1 hr 45 mins endurance (10:12 - 10:31)  

Actual (Time: 1:45, Stress: 78)

 1 hr 45 mins {10:39}

Before you ask... Yep, that was the best I could do today... I was still sore from the hills - I am just glad I went through it even @ a higher pace... Lol