Monday, September 8, 2014

Austin 70.3 - Week Training 8




Swim   1:10 / 1:14
Bike     2:40 / 2:29

Run     3:07 / 1:56
Total    6:57 / 5:39

Well the software said it was rest week... I sure don't have the same definition of "rest" as this tool!!!
 
But then again... that was before I received my workouts for Week 9 on Sunday after my long run... then I changed my mind... lol


Monday - 09/01/2014


RACE DAY!
Fun times, even if my 10K was far  not what I expected!... :)
Towne Lake Olympic Triathlon - Relay/Run

 

 

 

 

Tuesday - 09/02/2014

Bike PM

 
Planned (Time: 0:39, Stress: 25)


 1x39' Zone 3+ (140 - 141 bpm)
Actual (Time: 0:50, Stress: 32)

 1x50' Zone 3+ {141}

  Went for a mountain bike ride around the subdivision. I think it was as good as staying on the trainer on my tri-bike because it was windy - I could feel I was working on my legs... A lot!
  Anyway, it was hubby's turn to take the kiddos to the gym - I needed some "fresh" air... My tri-bike was stuck on the trainer - I was lazy to change the rear wheel... Lol

 

 

 

Wednesday - 09/03/2014

Swim PM

 
Planned (Time: 0:36, Stress: 1500)

 WU: 1x400   warmup

 10x100   RI: 20" cruise (2:00 - 2:03)

 WD: 1x100   easy
Actual (Time: 0:33, Stress: 1500)

 WU: 1x400

 10x100   RI: 20" {1:51,1:37,1:52,1:52,1:36,1:51,1:34,1:53,1:52,1:37}

 WD: 1x100

  1:30's is 1x100 Freestyle
  1:50's is 1x100 Breaststroke

Thursday - 09/04/2014

Run AM

 
Planned (Time: 0:31, Stress: 24)


 1x31' endurance (9:47 - 10:07)  
Actual (Time: 0:31, Stress: 29)

 1x31' {9:19}

  Went to the gym @ lunch - too hot outside

Swim PM

 
Planned (Time: 0:38, Stress: 1700)

 WU: 1x400   warmup

 1x300   RI: 20" paddles cruise (6:11 - 6:17) [2:04 - 2:06]
 3x300   RI: 20" paddles strong (6:05 - 6:11) [2:02 - 2:04]

 WD: 1x100   easy
Actual (Time: 0:37, Stress: 1700)

 WU: 1x400

 1x300   RI: 20" {5:35}
 3x300   RI: 20" {5:45,5:46,5:45}

 WD: 1x100

  I swam only 1 lap freestyle on the first 1x300 - Then all Breaststroke
 

Friday - 09/05/2014

No workouts, rest!
 

Saturday - 09/06/2014

Bike PM

 
Planned (Time: 1:50, Stress: 70)


 1 hr 50 mins Zone 3+ (140 - 141 bpm)
Actual (Time: 1:50, Stress: 70)

 1 hr 50 mins Zone 3+ {141}

  

Sunday - 09/07/2014

Run MID

 
Planned (Time: 1:25, Stress: 66)


 1 hr 25 mins endurance (9:47 - 10:07)  
Actual (Time: 1:30, Stress: 76)

 1 hr 30 mins {9:46}

  9.2 M
  9:33/9:44/9:45/9:49/9:43/9:48/9:52/9:55/9:57/1:52
  I tried running in the shade... I don't know why I thought it was 1:30 instead of 1:25!! Lol

Austin 70.3 - Training Week 7


That would be the week I mastered the skipping & moving workouts button!!!
Way too busy with work & back to school & new activities for the kiddos... I just couldn't find energy to do all of them...
 
Swim   1:50 / 2:06
Bike   1:36 / 4:01
Run   0:34 / 1:12
Total   4:00 / 7:19
 
 


Monday - 08/25/2014

Bike AM

 
Planned (Time: 0:48, Stress: 26)

 WU: 1x10' warmup

 1x2' RI: 1' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x4' RI: 90" cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' Zone 4+ (147 - 150 bpm)
 1x4' RI: 90" Zone 4+ (147 - 150 bpm)
 1x2' RI: 1' Zone 4+ (147 - 150 bpm)

 WD: 1x5' easy
Actual (Time: 0:48, Stress: 26)

 WU: 1x10'

 1x2' Zone 4 RI: 1' {144}
 1x4' Zone 4 RI: 90" {144}
 1x6' Zone 4 RI: 2' {146}
 1x6' Zone 4+ RI: 2' {148}
 1x4' Zone 4+ RI: 90" {148}
 1x2' Zone 4+ RI: 1' {150}

 WD: 1x5'

Swim MID

 
Planned (Time: 0:52, Stress: 2100)


 1x2100   swim
Actual (Time: 0:41, Stress: 2100)

 1x2100   {40:45}

  Tried to swim 1 lap freestyle every 4 to 6 laps...

Tuesday - 08/26/2014

Swim PM

 
Planned (Time: 0:35, Stress: 1450)

 WU: 1x400   warmup

 3x100   RI: 20" steady swim (2:02 - 2:04)
 3x100   RI: 20" cruise (2:00 - 2:03)
 3x100   RI: 20" strong (1:57 - 2:01)
 1x50   RI: 20" easy (1:13 - 1:16) [2:27 - 2:32]

 WD: 1x100   easy
Actual (Time: 0:32, Stress: 1450)

 WU: 1x400

 3x100   RI: 20" {1:37,1:37,1:52}
 3x100   RI: 20" {1:36,1:37,1:52}
 3x100   RI: 20" {1:34,1:37,1:49}
 1x50   RI: 20" {0:45}

 WD: 1x100

  1 x 100 - Anything over 01:37 was breaststroke, if not freestyle
  1 x 50 - freestyle
 

Wednesday - 08/27/2014

No workouts, rest!
 

Thursday - 08/28/2014

Swim MID

 
Planned (Time: 0:39, Stress: 1700)

 WU: 1x400   warmup

 4x300   RI: 30" paddles cruise (6:11 - 6:17) [2:04 - 2:06]

 WD: 1x100   easy
Actual (Time: 0:37, Stress: 1700)

 WU: 1x400

 4x300   RI: 30" {5:37,5:38,5:39,5:37}

 WD: 1x100

  Swimming 50 yards of freestyle per 300 yards...

Bike PM

 
Planned (Time: 0:48, Stress: 26)

 WU: 1x10' warmup

 1x3' Zone 3+ (140 - 141 bpm)

 3x8' RI: 2' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy
Actual (Time: 0:48, Stress: 26)

 WU: 1x10'

 1x3' Zone 3+ {140}
 3x8' Zone 4 RI: 2' {146,146,147}

 WD: 1x5'

Friday - 08/29/2014

No workouts, rest!
 

Saturday - 08/30/2014

Run AM

 
Planned (Time: 0:28, Stress: 19)

 WU: 1x5' warmup

 1x4' endurance (9:47 - 10:07)

 1x10' RI: 4' Hill route if possible ftp (9:08 - 9:18)

 WD: 1x5' easy
Actual (Time: 0:34, Stress: 27)

 WU: 1x10'

 1x4' {8:54}
 1x10' {9:07}

 WD: 1x10'

Bike PM

 
Planned (Time: 2:25, Stress: 77)


 2 hrs 25 mins Zone 3 (137 - 138 bpm)
Actual (Time: 0:00, Stress: 0)

 Skipped workout

Sunday - 08/31/2014

Run AM

 
Planned (Time: 0:44, Stress: 36)

 WU: 1x10' warmup

 1x6' endurance (9:47 - 10:07)

 1x1600   RI: 4' interval (8:33 - 8:47)
 1x800   RI: 3' interval (4:11 - 4:21) [8:22 - 8:41]
 1x400   RI: 90" interval (1:57 - 2:03) [7:49 - 8:11]

 WD: 1x5' easy
Actual (Time: 0:00, Stress: 0)

 Skipped workout

 

Tuesday, September 2, 2014

Towne Lake Olympic Relay Sep. 1, 2014 - Race Report

 

All I can say is that Relays are so much fun!
 
Here is the "Lunachicks" Team... :)


Swim: Karla Harms
I didn't know Karla until we met early in the morning. Strong swimmer, not really in training right now enjoying her babies - 2 & 4 years old. I wish I was swimming as fast when I'm in training! lol

She was all smiles all the way! :)

I'm glad I met you yesterday.


Bike: Cherish Thompson
I meet Cherish on Tri Girl races before, we talked a little but yesterday was really nice to know her better. She was all smiles too, so sweet!
She is a strong biker, look at her concentration skills... And yes, she's an iron woman! Check out her tattoo! :)

Her bike time was messed up but I believe she came in 1/7 - 01:09:00 - Impressive!
 
 
 
Run: Myself...
And trying to remember why did I say I would do the run??? What was I thinking?
Anyway... With Karla & Cherish strong ladies, I started the run @ the second place... I was thinking "oh my... I hope I am not going to let them down...". I tried to follow Veronica steps (yep the first relay team)... for about 1 mile 1/2 but I was like there is no way I could hold that pace... I don't even think she realized I was a stalker at this point! lol
Then Leanne passed me, nothing I could do. I mean she's a beast & I know she was after Veronica! I managed to finish the first loop under 30 minutes... then the second loop was a nightmare... One thing running without music is listening to your breathing/wheezing asthma stuff... Ewwww not cute! lol I HATE HEAT & HUMIDITY!!! Got it??? And I don't care about physician saying the best you can do is not to run... They've got to come up with something else... Especially living in Houston!
I was burning hot, sweating like crazy... 3 more "R" ladies passed me on the run, I was kind of desperate... Eric passed me, then I passed Jonathan, then Toby passed me... It was nice to know people on the run as they are really supportive even when they see you're agonizing out there! lol Then Pamela passed me on the last mile "Come on Karine, you can do it"... She gave me energy, I was really happy I was almost done so I finished strong, passing back these 3 "R" ladies... (come to find out later on, they were Sprint relay...) lol
And I came in 5/7... Well... At least there's room for improvement... Moving on!...


I don't know about you ladies but I was as happy placing Third as if we came in first place! lol

I like the fact that we said "no pressure" @ the start "it's just for the fun", then we ended up looking for a podium spot! :)