Wednesday, August 24, 2011

Week 13 Tri Training RECAP!

I don't know what to say about last week - I had some REALLY good days, and some ugh crappy days - but I pushed through it all to have a really good week!

bike to work (8 miles)
hill run (3.28 miles)
workout (pushups, crunches, back extension, lunges, ankle strengthening)
pace for my run was 8:44 - totally weird

bike to work (8 miles)
swim (1 mile)
swam at De Anza Cove - really weird - each 1/4 mile lap was pretty much exactly 8 minutes - so I ended up with 1 mile in 32:07!

bike to work (7 miles)

bike to work via Torrey (29 miles)
BRICK run (1 mile)
Woke up extra early today and got out for a 25 mile bike ride before work - started IN THE DARK and it was a really good ride! My avg pace overall was 14.8 - which isn't that great for a 25 mile bike ride, but when you put the Torrey Pines hill into it, I'm actually really happy with that average :)
nutrition was 1 toast w/ pb and applesauce and banana beforehand (with coffee/almondmilk) - during was water w/ 1 scoop Perpetuem, and 4 dates
1 mile run after the bike and I didn't get an exact time - but it was under 9 minutes !

bike to work (8 miles)
tempo run (3.1 miles)
had a company picnic to go to at lunch, so I woke up and ran in the morning - ick! I felt like crud, but ended up with a 9:18 average anyways


swim (1 mile)
long run (6.87 miles)
I swam at La Jolla Cove today, and then ran from the cove all the way up to UCSD and then back down to Sorrento Valley - long distance trek! I did it in 1:13:13 - which averages 10:39/mile - but I feel really good about it because that includes the hill at La Jolla Shores Blvd, which is NO JOKE!
nutrition was regular breakfast - swim didn't start until around 11 or so - after swim my goo (1 scoop Perpetuem, tbsp chia seeds, tbsp applesauce, tbsp cocoa powder, water), then took 1 bottle water w/ Perpetuem on my run, with 4 dates

Weekly Totals:
swim: 2 miles
bike: 60 miles
run: 14.25 miles
pushups: 60
lunges: 80

1 comment:

  1. Now, that's a program! WooHoooo!!! ☻

    I like that you are biking to work - I use to do that before I had kids.

    I also like your TWO DAYS OF REST!!! Very important especially with such a busy schedule! ☺

    Good luck with your training and your TRI!
    ▬ CONQUER TODAY! ☻ ▬