Austin 70.3 - Training Week 6

I dragged my feet all week long... Let's just keep it as that!

Still looking for motivation really... I played a lot with the "move workout" button... But at the end I skipped only one workout! lol

 

MOVING ON... 

 

 

Swim   1:32 / 1:41
Bike   3:34 / 3:34
Run   2:16 / 2:59
Total   7:22 / 8:14

Monday - 08/18/2014

No workouts, rest!
 

Tuesday - 08/19/2014

Run AM

 

Planned (Time: 0:42, Stress: 34)

 WU: 1x10' warmup

 1x1600   RI: 4' interval (8:33 - 8:47)  
 4x400   RI: 90" interval (1:57 - 2:03) [7:49 - 8:11]

 WD: 1x5' easy

Actual (Time: 0:41, Stress: 40)

 WU: 1x10'

 1x1600   RI: 4' {8:18}
 4x400   RI: 90" {1:49,1:50,1:50,1:51}

 WD: 1x5'

  79 degree under the stars felt soooo good!! :)

Swim PM

 

Planned (Time: 0:41, Stress: 1650)


 1x1650   swim

Actual (Time: 0:35, Stress: 1650)

 1x1650   {34:45}

Wednesday - 08/20/2014

No workouts, rest!
 

Thursday - 08/21/2014

Swim MID

 

Planned (Time: 0:32, Stress: 1400)

 WU: 1x400   warmup

 2x300   RI: 20" paddles cruise (6:11 - 6:17) [2:04 - 2:06]
 1x300   RI: 20" paddles strong (6:05 - 6:11) [2:02 - 2:04]

 WD: 1x100   easy

Actual (Time: 0:31, Stress: 1400)

 WU: 1x400

 2x300   RI: 20" {5:57,5:59}
 1x300   RI: 20" {5:59}

 WD: 1x100

  Breaststroke

Bike PM

 

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

 WU: 1x10' warmup

 1x5' Zone 3+ (140 - 141 bpm)

 3x7' RI: 2' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

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

 WU: 1x10'

 1x5' Zone 3+ {143}
 3x7' Zone 4 RI: 2' {147,146,147}

 WD: 1x5'

Friday - 08/22/2014

Swim MID

 

Planned (Time: 0:28, Stress: 1150)

 WU: 1x400   warmup

 5x100   RI: 20" cruise (2:00 - 2:03)  

 1x150   breath every 3/5/3 x50

 WD: 1x100   easy

Actual (Time: 0:26, Stress: 1150)

 WU: 1x400

 5x100   RI: 20" {1:51,1:51,1:53,1:52,1:37}
 1x150   {2:57}

 WD: 1x100

  4 X 100 - Breaststroke
  1 X 100 - Freestyle
  1 X 150 - Breaststroke

Bike PM

 

Planned (Time: 0:47, Stress: 27)

 WU: 1x10' warmup

 1x14' 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: 0:47, Stress: 27)

 WU: 1x10'

 1x14' Zone 3+ {142}
 1x8' Zone 4 RI: 2' {146}
 1x6' Zone 4+ RI: 2' {148}

 WD: 1x5'

Saturday - 08/23/2014

Run PM

 

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


 1 hr 35 mins endurance (9:47 - 10:07)  

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

 1 hr 35 mins {9:59}

  9.51 M

Sunday - 08/24/2014

Run PM

 

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

 WU: 1x5' warmup

 1x8' endurance (9:47 - 10:07)  

 2x9' RI: 3' ftp (9:08 - 9:18)  

 WD: 1x5' easy

Actual (Time: 0:00, Stress: 0)

 Skipped workout

Bike PM

 

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


 2 hrs Zone 3+ (140 - 141 bpm)

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

 2 hrs Zone 3+ {140}

  1 wafer after 1 hour - water

XTERRA Cameron Park Off-Road Triathlon - August 17, 2014 - Race Report

XTERRA Cameron Park Off-Road Triathlon

02:58:04 - 1 AG 45/49

I left on Saturday evening, it was really lonely without hubby... Camping & racing together is so much fun!

Overall: I was happy to drive back home on Sunday with a medal for Leila. :)

 

PRE-RACE
What was your pre-race nutrition/hydration?
1 bagel with Nutella + Coffee - Water
What was your pre-race warmup?
None

 

SWIM

Where did you line up for swim start?
To the left of the pack.

Did you swim straight and sight well?
Yes

Describe the swim...
Half way I was @ 8 minutes... I felt a current on the way back.
Felt longer than 750 meters, water was 92 degrees, way too hot!

 

T1

How was your T1?
Messy... Forgot my sunglasses... Took me forever to put on my gloves with my hands being wet...

 

BIKE

How was your nutrition? (include amounts and timing)
I tried a gel from the course mid way but spitted it right back... I should have taken one from home. :/
I didn't think I would spend that much time on the bike... Should have rode/previewed the course before.

How was your hydration? (include amounts and timing)
Gatorade - Water.

Describe the bike...
It was really technical - hilly. No wonder they say it's the hardest on the series... Intermediate to expert level.
At one point I thought I got lost because I didn't see the blue mark/ribbon anymore... went back - met 2 guys, they thought they were lost too... We found our way back, I'm glad I found them, it was kind of scary being alone out there... :)
Lost about 10 minutes on that one.

What went well during the bike?
That I made it with only one fall - didn't hurt myself too bad... I was pretty happy using my clip-less pedals for the first time on a race... I don't think I picked the perfect race for that but it was really good training.

What are some areas of improvement?
    Hills - I need more strength in my thighs for that part - a different gear. 

 

T2

How was your T2?
I lost time looking for my sunglasses in my bag but that was worth it.

 

RUN

How was your nutrition? (include amounts and timing)
None

How was your hydration? (include amounts and timing)
Water

Describe the run...
Hilly except for the last mile.

Do you feel you biked too easy, just right or too hard?
I felt like running was so easy after the bike. Felt so light.

What went well during the run?
I was happy that I could actually ran the whole time...

What are some areas of improvement?
Speed - hill/downhill training.

 

 
 

Are you happy with your preparation for this race?
Well, I don't have too much training on the bike yet. I felt better than my first race in Muleshoe which I would find so easy after riding yesterday trail...
I know I could go so much faster on the bike whenever I will have more confidence on it. Need to spend more time biking on the trails.

 

See you next year!...

 

 

Austin 70.3 - Training Week 5

Ended the week with the last XTERRA race of the season. I wasn't suppose to go as I was afraid of hurting myself in the middle of the training for Austin...

Note to myself... I always get hurt on these races... This time was my right knee when I kissed a tree...

But I felt so sad talking with hubby about it on Friday evening that I decided it would be worth going anyway. :)

 

I just love these races! I advised coach I really don't know why I registered for Austin anymore... I fell Ewwwww about long distance biking on concrete at this point... I am going to need some serious motivation to go through the next few weeks... :/

 

 

Monday - 08/11/2014

Bike PM

 

Planned (Time: 0:33, Stress: 21)


 1x33' Zone 3+ (140 - 141 bpm)

Actual (Time: 1:30, Stress: 57)

 1 hr 30 mins Zone 3+ {141}

  Mountain bike - Cypress Creek Trails.

Tuesday - 08/12/2014

Swim PM

 

Planned (Time: 0:52, Stress: 2100)


 1x2100   swim

Actual (Time: 0:44, Stress: 2100)

 1x2100   {43:45}

  00:43:48
 

Wednesday - 08/13/2014

Run PM

 

Planned (Time: 0:26, Stress: 20)


 1x26' endurance (10:12 - 10:31)  

Actual (Time: 0:26, Stress: 27)

 1x26' {9:25}

  2.76 M - I felt really good this evening. I think because I biked just before going out, my legs didn't feel heavy.

Swim PM

 

Planned (Time: 0:35, Stress: 1450)

 WU: 1x400   warmup

 Repeat 2 times
    1x100   RI: 10" steady swim (2:04 - 2:06)
    1x100   RI: 15" steady swim (2:02 - 2:04)
    1x100   RI: 20" cruise (2:00 - 2:03)
    1x100   RI: 30" strong (1:57 - 2:01)

 2x75   RI: 10" 25 fast / 25 easy / 25 fast

 WD: 1x100   easy

Actual (Time: 0:33, Stress: 1450)

 WU: 1x400

 1x100   RI: 10" {1:54}
 1x100   RI: 15" {1:53}
 1x100   RI: 20" {1:54}
 1x100   RI: 30" {1:51}
 1x100   RI: 10" {1:55}
 1x100   RI: 15" {1:56}
 1x100   RI: 20" {1:55}
 1x100   RI: 30" {1:50}
 2x75   RI: 10" {1:24,1:23}

 WD: 1x100

  Breaststroke

Bike PM

 

Planned (Time: 0:26, Stress: 17)


 1x26' Zone 3+ (140 - 141 bpm)

Actual (Time: 0:26, Stress: 17)

 1x26' Zone 3+ {143}

Thursday - 08/14/2014

No workouts, rest!
 

Friday - 08/15/2014

Swim PM

 

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

 WU: 1x400   warmup

 Repeat 2 times
    3x200   RI: 30" paddles cruise (4:03 - 4:07) [2:02 - 2:04]
    Rest: 1'

 WD: 1x100   easy

Actual (Time: 0:39, Stress: 1700)

 WU: 1x400

 6x200   RI: 30" {3:55,3:56,3:56,3:55,3:56,3:55}

 WD: 1x100

 

Run PM

 

Planned (Time: 0:26, Stress: 20)


 1x26' endurance (10:12 - 10:31)  

Actual (Time: 0:26, Stress: 27)

 1x26' {9:29}

  2.74 M

Saturday - 08/16/2014

Bike AM

 

Planned (Time: 1:55, Stress: 73)


 1 hr 55 mins Zone 3+ (140 - 141 bpm)

Actual (Time: 0:00, Stress: 0)

Skipped workout - Was suppose to wake up early & go ride @ HCC with the club... Then on Friday evening I decided to go to the Xterra race on Sunday so I rested.

Sunday - 08/17/2014

 

 

Run PM

 

Planned (Time: 1:20, Stress: 62)


 1 hr 20 mins endurance (10:12 - 10:31)   

 

Actual (Time: 0:00, Stress: 0)

Skipped

XTERRA Cameron Park Off-Road Triathlon

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

 

 

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!