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