Pre Race:
Instant Oatmeal 3/4 package 2 hrs prior
3 Amino/3 VO2Max/2 Thermalyte/1 Motivator (AVTM) 30' prior
1 Blok pre swim 10" prior
Total Bike:
3x AVT (every hour )
2 Bottles PB Endurance
1 Flask Carbo Pro
5 Fig Newtons
2 Clif Bloks
Total Run:
2x AVT (every hour)
1 Bottle PB Endurance
4 Fig Newtons
Felt good and strong...no GI...good energy....!
Tuesday, May 5, 2009
Week of April 13- 19
Weekly Round Up- April 13-19
SWIMS: 1 swim- 1 hr nonstop
BIKES: super easy pre race 45'
RUNS: track; 1 hr easy pre race; 30' recovery
OTHER: Pilates 2x
SLEEP: Solid sleep
RECOVERY: massage
NUTRITION: great
MOOD: positive
HEALTH: great
COMMENTS: Felt good this week. a bit nervous about race....
KEY WORKOUTS- RAGE Long Course
DESCRIPTION: Long Course Rage Tri-
LOCATION: Las Vegas
NUTRITION: 3 bottles Endurance (2 scoops per bottle0; 1 flask Carbo Pro (6 scoops); 10 fig newtons; 2 Clif Shot Blocks
WEATHER: Sunny and Warm - water temp 59 - temps 80 degrees
DISTANCE: 1.2 swim/56 bike/ 13.1 run
PACE: ?
HEART RATE STATS: ?
COMMENTS: Awesome race- felt solid- bike was most challenging part- overall time: 6:33:22
1st in Age Group!!!!!!!!!
BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
SWIMS: 1 swim- 1 hr nonstop
BIKES: super easy pre race 45'
RUNS: track; 1 hr easy pre race; 30' recovery
OTHER: Pilates 2x
SLEEP: Solid sleep
RECOVERY: massage
NUTRITION: great
MOOD: positive
HEALTH: great
COMMENTS: Felt good this week. a bit nervous about race....
KEY WORKOUTS- RAGE Long Course
DESCRIPTION: Long Course Rage Tri-
LOCATION: Las Vegas
NUTRITION: 3 bottles Endurance (2 scoops per bottle0; 1 flask Carbo Pro (6 scoops); 10 fig newtons; 2 Clif Shot Blocks
WEATHER: Sunny and Warm - water temp 59 - temps 80 degrees
DISTANCE: 1.2 swim/56 bike/ 13.1 run
PACE: ?
HEART RATE STATS: ?
COMMENTS: Awesome race- felt solid- bike was most challenging part- overall time: 6:33:22
1st in Age Group!!!!!!!!!
BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
Week of April 6-12
Weekly Round Up- April 6- 12
SWIMS: 2 Masters- 1 nonstop 30'-----Total: 1hr 45'
BIKES: 1 Computrainer - 1 Boulder Ride total: 3 Hrs 30'
RUNS: Track; Treamill Lunch run 2hrs; Tns Run 1 hr-- Total 4 hrs
OTHER: 1 Strength/some stretching
SLEEP: good
RECOVERY: good
NUTRITION: really good/only nonprocessed foods!
MOOD: positive
HEALTH: solid
COMMENTS: Good week- got what I could in where I could.
KEY WORKOUTS-
DESCRIPTION: 2 hr Bike to 1 hr Run
LOCATION: Boulder
NUTRITION: Fig newtons; CP; End
WEATHER: Warm and sunny
DISTANCE: ?
PACE: ?
HEART RATE STATS: ?
COMMENTS:
BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
SWIMS: 2 Masters- 1 nonstop 30'-----Total: 1hr 45'
BIKES: 1 Computrainer - 1 Boulder Ride total: 3 Hrs 30'
RUNS: Track; Treamill Lunch run 2hrs; Tns Run 1 hr-- Total 4 hrs
OTHER: 1 Strength/some stretching
SLEEP: good
RECOVERY: good
NUTRITION: really good/only nonprocessed foods!
MOOD: positive
HEALTH: solid
COMMENTS: Good week- got what I could in where I could.
KEY WORKOUTS-
DESCRIPTION: 2 hr Bike to 1 hr Run
LOCATION: Boulder
NUTRITION: Fig newtons; CP; End
WEATHER: Warm and sunny
DISTANCE: ?
PACE: ?
HEART RATE STATS: ?
COMMENTS:
BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
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