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