Total Time - 9 hours 31 minutes
Monday: I was supposed to swim in the morning, but slept late instead…and I blame the rain! It is so soothing!
When I woke up I did a quick 15-minute core workout just get myself moving for the day. I got to work early, and left earlier than normal so I could get to LA Fitness before the 5 pm crowd. I had a short 2500 yard swim and even though this was my first time back in the pool since Buffalo Springs 70.3 it still felt very natural. There were no fast sets, mostly just some strength building with a lot of buoy and paddles. It is nice to know that swimming just once a week at Barton Springs has helped me keep up my paces!
Tuesday: Always one of the hardest days of the week.
Started the day with an ab and arm workout from Tone It Up. I could go on for days about how much I love Tone It Up but I will save that for another post. After work I had a Powerbeam workout at the T3 training facility. These workouts just demolish my legs, 3-4 minutes at 90% - 100% FTP with a short recovery at around 60% FTP. My heart rate stayed around high Z3 and low Z4 for the bulk of the workout. I was covered in sweat by the end of the workout! I think one of the most unpleasant feelings is when sweat drops into your eyes. It stings so much!
Wednesday: Started the day off with a fartlek run on very tired legs! I was so happy that we didn’t have to do sprints on the track! I could barely even manage varying the pace between 8:15 and 8:45 min/mile for the workout we did do.
Also, is it just me or is the sun coming up so freakin' late now? One day the sun would be up at 6 am and all of a sudden it isn't light outside until 7 am! What in the heck nature. Thursday: Usually I swim at Barton Springs with Amy and Lindsey, but the stupid rain caused Barton Springs to be closed. So Amy and I headed to LA Fitness and did our swim there instead. The set consisted of a lot of kicking and a few quicker sets. I love kick drills, if they had an Olympic team for the kickboard I would try out for sure! In the afternoon I had another strength session, I didn’t work on any particular part of the body but instead did about 30 minutes with a little bit of everything. Friday: I had a short brick workout in the morning with 50 minutes on the bike doing a pyramid workout with higher cadences and transitioning into a 10 minute brick also working on a higher cadence. I have a hard time raising my cadence on the bike so even though my heart rate never got too high I felt like I was working so much! And the run was hard, but over so quickly it didn’t even hurt! I even managed to keep my cadence above 180! Saturday: My coach has me trying something new on Saturday long rides. Instead of going for a certain mileage I am now riding based on time. I was also given heart rate values to stay within. The bulk of the 2.5 hour ride was done in Z2 followed by a little in Z3 and then the rest of the ride done at whatever pace felt most comfortable. I really enjoyed using my heart rate during the long ride rather than trying to stay within a certain pace! Especially since the wind was pretty bad on Saturday. With the rain coming in we had a slight headwind on the way out that turned around and became a strong headwind on the way back. We turned around at 1:15 hours and it took us almost 15 extra minutes to get home, turning the ride into 2.75 hours instead of the 2.5 we had planned on. Oops!
Sunday: I had a 70 minute run at mostly a very low heart rate..so suffice to say this run was sloooowww. I am very happy I have been reading Finding Ultra lately because Rich Roll talks about his experience in going slow to get fast. He served as my inspiration for not speeding up every time a jogger passed me on the trail!
If you are looking for a great book on triathlon and clean eating I highly recommend it!
I got a new batch of Nuun this week!!
And I have been obsessed with lemon water in this infuser bottle, does anyone else drink fruit infused water? I am always looking for new yummy ideas!
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LPCoach & Team - Austin T3 (Whitley Atkins) & Team Nuun |