Last week:
* Follow training plan--recovery week so don't stress about volume. DONE
* Race on the velodrome Wednesday night. See above about not stressing. NOT DONE. It was a cluster$*@ of a night. Late start due to my teammate leaving work early and then we had to go get his bike. Then I needed to swap out gears and that mean changing chains, so no warm up for me, then trying to race in a huge gear that I'd never ridden before and the bike was making funny noises. Plus it was freezing and really windy. Called it a night and went and sat in the truck.
* Monitor nutrition. Write everything down or at least be more aware. NOT DONE.
* Increase daily water intake. SO-SO
* Help spread the joy of the velodrome to 20 ladies who will be attending out women's track camp at the velodrome on Sat/Sun. Can't wait!! YES!! We had a fantastic weekend camp and got 100% raving comments afterwards. It was so great.

This week:
* Follow training plan.
* Tighten up nutrition. I am into the routine with the new coach, so it's time to work on nutrition.
* Race on the velodrome Tuesday and Friday. Get some good training in.

That's it.
clm

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

I had a great week and completed all scheduled WOs -4 swims, 4 bikes, 4 runs

Best swim set:
500, 2x400, 3x300, 4x200, 5x100 all on 1:20 base holding 1:10-1:12 pace

Best bike set:
2x12 min on 4% 85+ cadence (200-200 watts for first 4 min, 220-240 watts for second 4 min, 240-270 watts for last 4 min) 2 min easy between sets
2x10 min on 2% overgear (repeat 1:30 at 65 cadence 200-220 watts, :30 sec same gear 85 cadence at 300-400 watts) 2 min easy between sets *this is where I almost hurled
3x(2%, 90-95 cadence 1 min at 200-220 watts, :45 harder gear 240-260 watts, :15 harder gear 300+ watts, 2 min recovery)

Best run set:
Running 7 miles for the first time since ITBS issue with NO pain :)

oh, and I stepped on the scale for the first time in 5 weeks and I've lost almost 10 lbs without trying (broke the 130 barrier) :)

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Team Danbury Audi - Triplet Mommy!!!

I did:
7 runs - 62 mi - won a 10k in 40:34 !!!!!!!!!!! and got a long run in @ 7:42 pace off the bike, that counts. run goals, check.
2 rides - ooopppps 2:49
6 swims - 23.8 k - no super fast stuff but a solid week

The eating-the-M-word again (going back to carnivoreism) we're not going to talk too much about. There was a freak attack over a piece of pepperoni pizza (I DIDN'T throw up and I am quite proud of that, actually) but I need to just go with this as I feel like it, not make a "goal" of 3x a week for eating M. because it is pretty traumatic for me. Enough talking about that.

this week:
ride 10 hrs
run 60 mi
swim 15k

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

wow, lots of riding! nice work.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Awesome run Aylie!

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Team Danbury Audi - Triplet Mommy!!!

Had fun at the Flying Pig Half marathon on Sunday. Finished in 2:04, not bad for a hilly course and my half PR is 1:58 on a pretty darn flat course, so that was good. Really sore Monday and Tuesday.
My favorite other runner was dredlocks bald spot guy. He ruled. Too much self-tanner turned herself orange girl was fun too.

This week:
Light strength training upper body only Tues., more total body on Thurs. but take it easy if still sore.
Easy spin bike tues.
Easy run and swim Wed.
Bike and run Thurs.
Friday off
Sat. long ride
Sun. med. length run.
I take this week as a transition week after the half and to get back in the swing of things.

Seeing asthma dr. today, hopefully at some point we can get this figured out.

oompah loompa runner! hee hee.

Nice race!

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Last week: 3 masters swims (managed only 2); minimum 3 rides (riding to & from work counts as 1 ride as long as I add in one hill climb on Burnaby Mountain on one leg) (managed only 2 but they had good climbs); and three runs (1 easy aerobic with strides; 1 10miler; 1 50min with intervals) (all three - check!)

This week: 3 rides (1 trainer - already done, 1 hill climb at lunch, 1 200k ride on the weekend); 3 master swims (1 done sort of - having weird pain in my right breast so the bulk of the set was out as it was backstroke); 3 runs (1h10 with intervals - already done, 10miler hilly run, 50min easy aerobic with strides).

Bit concerned about this breast pain. Only on one side, not correlated to cycle, been getting worse a little by little for last week. :-(

AP

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"How bad could it be?" - SimpleS

Thanks! It was a really fun race! My fave aid station was the high school football team (in their jerseys) with their coach. They were really pumped up!