Total Time - 10 hours 25 minutes Monday: I did a a total body workout that included quite a bit of one leg exercises. These are great for someone like me, I have terrible balance! Strengthening the smaller muscles in my legs really helps! One of my favorite moves is the "running man". This strengthens your glutes, which in turn can help prevent hip injuries like IT Band Syndrome! I like to do this move with 5-10 lb dumbbells to strengthen my arms as well. Monday afternoon I had a short swim switching off between strengthening with the paddles and buoy, and short fast sets working on speed. My lats were sore after this workout! Tuesday: Started the day with an upper body workout and some core, working again on my balance by doing moves like biceps curls while standing on one leg. After work, I did an hour long workout on the Cycleops power beam. For some reason my FTP was set about 20% higher than normal and this workout was HARD. I just imagined myself going up those hills on the Buffalo Springs 70.3 course to push myself through it! Wednesday: We had an early morning track workout. 1 mile run @ 6:45 3x800 [7:45, 7:30, 7:15] 4x200 @ about 50 seconds each, jogging the 200 in between the hard sets aka no rest After the previous nights cycling workout, I had a hard time doing the last 800 at a 7:15 pace. My legs felt so heavy for this workout. Spent the evening relaxing by myself! I made some delicious eggplant "meatballs" and did absolutely no work or training. I have really started loving Sleepy Time tea, it seems to help calm the mind and body. I've been getting crazy restorative sleep on the nights I drink this! And yes. That cup belongs to Matt, one day he will find bigfoot ;) Thursday: No open water swim since Barton Springs was still closed :( so Amy and I went to LA Fitness and did the open water swim set there instead. I definitely lost count a few times when doing sets of 400 yards, but it came out to 3200 in the end! I followed the swim with a 20 minute run keeping my HR 145-155. This run was such a tease, I live so close to my gym that the 20 minute brick literally took me within a quarter mile of my house! I was so tempted to just go home instead of turning around and going back uphill on Lamar! I did a quick core workout in the evening when I got home and got an awesome package in the mail! (One of those packs of Napalm was actually given to me by a friend, but it was still exciting!) Friday: I had an early morning cycling set that was mostly strength training. The set contained 30 minutes in my hardest gear pushing a cadence between 60-70. I was having trouble getting my HR up to where it needed to be; pushing that cadence felt difficult but I was unable to get my HR >140 for very long. Maybe I need to make my trainer tighter? Maybe I was just really well rested?? Spent the evening cleaning and doing laundry and all of the other things that Matt and I put off during the week when we are busy working and training! Saturday: The Austin T3 group ride started at Lost Creek and 360 this week. I had a 3 hour ride and a 10 minute brick and it was all SUPER hilly. We went up and down on 620 and I finished the ride by going up the Lost Creek hill which is about a mile of 6% grade, it doesn't sound horrible but after almost 3 hours of hills and heat it was killer! After this, I just did a quick 10 minute brick trying to keep my heart rate under 155. Annnddd..more hills. I was exhausted after this workout! Sunday: Woke up with very fatigued legs! I had a 75 minute run on the plan with only 3 hard miles, thank goodness. I also got to see 5 different friends on the trail! Seeing people is always uplifting, you don't want your friends to see you suffering too much ;) With my last mile done as my fastest mile and after having sweat off 3 lbs of water I was done for the week and ready for some foam rollin'. Thank goodness tomorrow is a rest day! How am I supposed to get any sleep with this pillow hog??? And if you need any great recovery meal ideas...head over to Wheatsville, grab yourself some popcorn tofu, kombucha and some hydrating cucumbers! Yummmm!
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LPCoach & Team - Austin T3 (Whitley Atkins) & Team Nuun |